Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2:00 Cardio Choice

2 Rounds

8 (Inchworm Push-Up + Squat)

10/10 Glute Bridge March

:15sec Dead-Hang + :15sec Active Hang

8 Kip Swings

B: Skill work on kipping pull-up

C: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Time Domain: 13:00 - 18:00

Time Cap: 25:00

D: Metcon (No Measure)

If time permits
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run (easy)

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3 sets

10 Alternating Step-ups

10 Goblet cossack squats

15 Banded goodmornings

200m Run @ mile pace

B: Metcon (Weight)

Back Rack Front Foot Elevated Split Squat

Take 12:00 to Establish Max

8 Reps/Each Building to a Max for Day

R: as needed b/s

* We are re-testing the 8RM on the Split Squat today to really see the improvement in our single leg strength work that we have focused on a bit more here during this cycle. Goal is to increase 10-20# or so from the last time we tested this.

C: 1-Mile Run (Time)

Max Effort 1-Mile Run
1 Mile Run Time Trial

(SUB: 108/88 Cal Bike)

D: Metcon (No Measure)

If time permits
1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

HomeGrown AthletX - HGX-FIT

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A: Bench Press (7 Rounds)

Max effort at 60% of 1RM

Every break, 50 Abmat sit-ups

B: Metcon (No Measure)

Remaining time

Arms: AMRAP XXmin

10 Tall kneeling supinated shoulder press

10 BB bicep curls

10 BB reverse curls

10 BB skull crushers or tricep ext

10 ring dips

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
1:00 Cardio Choice

10 Alternating Arm Swings

10 Weighted Passthroughs

10 Alternating Lunge + 10 Jumping Lunges

B: Metcon (No Measure)

Plyometrics
Seated Box Jump to High Box

6 Sets x 3 Reps

R: 1:00 b/s

C: Warm-up (No Measure)

BB Primer
Hang Snatch High Pull + Hang Muscle Snatch +Hang Power Snatch

5x (1+1+1)

D: Power Snatch

10:00 EMOM

1 Rep, starting @ 60% up to max

—-2:00 Rest —-

Power Clean

10:00 EMOM

1 Rep, starting @ 60% up to max

*Record heaviest single

E: Warm-up (No Measure)

Core finisher
20 Alt V-Ups

-Max Hollow Hold

R: 60sec

20 Russian Twists

-Max Extended Plank Hold

R: 60sec

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 10
Core:

1. Abmat sit-ups

2. Russian twist

3. Flutter kicks

4. Scissor kicks

5. Hollow rock

6. Ankle touches

7. Alt Vups

8. Side plank

9. Side plank

10. Circle of death

B: Metcon (No Measure)

Landmines
3 Rounds - All movements 12-15 reps

Time cap 40min

1. Front squats

2. SL SA Romanian deadlift (same side, right)

3. SL SA Romanian deadlift (same side, left)

4. SL SA Reverse lunge (same side, right)

5. SL SA Reverse lunge (same side, left)

6. Half kneeling SA press (right)

7. Half kneeling SA press (left)

8. SA Bent over row (right)

9. SA Bent over row (left)

10. "T" row

*Rest 2min*

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
200m Run

10/10 BW Bulg Split Squat

10 Bar Kip Swing

:20sec Tuck L-Hang

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3 Sets

:10-:15sec Scapular Overhead Elevation Drill

10 PVC Pipe V-Ups

B: Metcon (Time)

Solo Version

5 Rounds for Time

200m Plate Run (R+45/35, Rx25/15 plate)

15 Toe to Bar

50ft Plate OH Walking Lunge

10 Burpees to Weight Plate

R: 90sec b/r

Goal Time Domain: 20:00-30:00

Time Cap: 35:00