Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
6 Inchworm Push-Ups

10 Deep Lunge Mountain Climber

10 Glute Bridges

8 False Grip Ring Rows

6 Step-Down Box Jumps

B: Ring MU skills/drills

2 Sets

10sec Top Support Hold

3-5sec Lower to Bottom of Dip

10sec Bottom of Dip Hold

3 Sets

3 Toenail Spot Muscle-Up w/Pauses

5:00-7:00 Practice

2-4 Banded Ring Muscle-Ups

3 Muscle-Up Swing + 1 Kip to Hips

Spotted Ring Muscle-Ups

Full Ring Muscle-Ups

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

4 Ring Muscle-Ups

5 Strict Handstand Push-Ups

6 American KBS (R+70/53, Rx 53/44)

7 Box Jump Overs (R+30/24,Rx24/2)

Goal: ~6 Rounds

D: Metcon (AMRAP - Rounds)

"Crazy Eights"

8:00 AMRAP

8 Dual DB Bench Press

8 Dual DB Bent Over Rows

8 Barbell Z-Press

8 Zottman Curls

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Double Under Practice

10 PVC Pipe Passovers

6/6 Single Arm Muscle Clean and Press

10 Air Squats

5 Squat Jumps

B: Metcon (Time)

50 Double Unders

30 Overhead Squats (R+95/65, Rx 75/55)

50 Double Unders

30 Burpees

50 Double Unders

30 SA DB Hang Clean and Jerk (R+50/35, Rx 40/25)

50 Double Unders

30 Wall Balls (R+20/14, Rx 16/12)

50 Double Unders

Time Domain: 9:00-15:00

Time Cap: 18:00

C: Metcon (No Measure)

5 sets for quality - Core finisher
10 Plank Knee to Elbow

10 Plate Sit-Ups

:30/:30 Side Plank

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

BACK:

5 rounds for time - time cap 18min

10 BB bent over rows (135/95)

15 BB rows (from the rig)

35 DU or single unders

**use one BB - after rows rack on rig**

ARMS:

4 rounds

10 Ring bicep curls

10 BB supinated rows (from the rig)

15 BB tall kneeling supinated shoulder press

*Immediately into..

4 rounds

10 BB skull crushers

25 banded tricep ext

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Bike

15 Banded Goodmornings

50ft Low Crawling Lunge

:30sec Handstand Hold

B: Metcon (No Measure)

Strength
9:00 EMOM

min 1: 6/6 Dual DB SL Romanian Deadlifts

min 2: 8-10 Seated DB Strict Press

min 3: 100ft Reverse Sled Drag

*Sub: resistance band backward walk

C: Metcon (6 Rounds for calories)

6 Sets

1:00 AMRAP

10 Deadlifts (R+ 225/155, Rx 165/125)

Max Effort cals in Remaining Time

1:00 Rest b/s

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Row ski or bike (:30ez, :20mod, :10 hrd)

5 Barbell Upright Rows

5 No Dip Muscle Cleans

5 Hang Power Cleans

10 Alt V-Ups

B: Hang Power Clean

Every 2:00 for 12:00

3 Hang Power Cleans

*Scale for new athletes: High Hang x 5 Reps

*Record heaviest set of 3

C: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

15 GHD Sit-Ups or 15 Weighted Sit-Ups or 20 Abmat Sit-Ups

10 Hang Power Cleans (R+115/75, Rx 95/65)

15/12 Cal Row or ski or 14/10 cal bike

Goal: ~6 Rounds

D: Warm-up (No Measure)

Mobility - 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 Up dog Pose

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 14

10 DB's Bench press

10 DB Pull overs

Remaining time: 200 Alt SL Vups