Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Cardio Choice

8 Inchworm Push-Ups

:20/:20 Side Plank

:30sec KB Deadbug

8/8 Single Leg Rotational Medball Throw

B: Metcon (Distance)

Plyometrics
Depth Jump + Broad Jump

6 Sets x 3 Reps

C: Power Snatch

Every 2:00, 7 Sets

5 Reps @ 67% x 2 Sets

4 Reps @ 73% x 2 Sets

3 Reps @ 78%+ x 3 Sets

** Not TNG**

*Record 3 sets at 78%

D: Metcon (4 Rounds for time)

*Record Each for Time

0:00-3:00

25 Power Snatch (R+75/55, Rx 65/45)

3:00-6:00

15 Bar Facing Burpees

6:00-9:00

15 Power Snatch (R+95/65, Rx 75/55)

9:00-12:00

25 Bar Facing Burpees

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Double Under or Bike

7/7 KB Windmill

50/50ft Bottoms Up KB Waiters Carry

:20sec Tuck L-Hang

B: Bar Muscle-Up Skills and Progression

C: Metcon (AMRAP - Rounds and Reps)

18:00 AMRAP

5 Bar Muscle-Up

30 Double Unders

10 Toe to Bar

30 Double Unders

21/14 Cal Row or Ski or 15/10 Cal Bike

30 Double Unders

Goal: 4-5 Rounds

D: Metcon (No Measure)

5 sets for quality
4-6 Strict Chin-Up 30x3 Tempo

4-6 Ring Dips 33x3 Tempo

10/10 GHD Side Crunch

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

10 Rounds

13 KB/DB RDL (Heavy)

6 Bench press (155/105)

Immediately into...

10 Rounds

5 DB pull overs

5 Diamond push-ups

B: Metcon (No Measure)

Midline: Time remaining

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 sets for quality
6 Barbell Upright Rows

6 No Dip Muscle Cleans

10 Behind the Neck Elbow Punch Through

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

B: Metcon (Distance)

Plyometrics
5 Sets x 3 Seated Box Jump to High Box

*increase height on each set

C: Metcon (Weight)

Weighlifting
Power Clean + Front Squat + Split Jerk

Every 2:30 minutes, 6 Sets, complete the following

3 x (1+1+1) @ 65%

3 x (1+1+1) @ 70%

3 x (1+1+1) @ 75% x 2 Sets

2 x (1+1+1) @ 80%

2 x (1+1+1) @ 85%

*Record last set at 85%

D: Metcon (Time)

5 Rounds for Time

7 Hang Power Cleans (R+95/65, Rx 75/55)

7 Thrusters

7 Shoulder to Overhead

Time Domain: 4:00-6:00

Time Cap: 9:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (AMRAP - Rounds and Reps)

Mother's Day WOD
AMRAP 30

M = Man makers 10

O = Overhead SA DB carry 200m

T = Toes to bar 30

H = Hand release push-ups 40

E = Elbows to knee plank 50

R = Reverse farmers carry lunges 60

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Complete with partner for quality
400m Run (both partners run together passing back and forth the medball)

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec

Plank Alternating Medball Taps x :30sec

400m Run (both partners run together passing back and forth the medball)

B: Metcon (2 Rounds for reps)

9:00 AMRAP

Partner 1: Max Cal Row

Partner 2:

Complete

15 American KBS (R+53/35, Rx44/26)

45 Double Unders (sub 90 single unders)

15 Abmat Sit-Ups

9:00 AMRAP

Partner 1: Max American KBS (R+53/35, Rx44/26)

Partner 2:

Complete

10/8 Cal Row or Ski or 8/6 cal Bike

45 Double Unders

15 Abmat Sit-Ups

C: Metcon (No Measure)

4 Sets for max reps
:30sec Russian Twists

:30sec Rest

:30sec Plank Knee to Elbows

:30sec Rest