Workout of the day

HomeGrown AthletX - HGX-FIT

Metcon (Weight)

EMOM 40

8 Bench press 155/105

8 DB Pullovers 70/40

10 DB Flies

10 KB DL 53/35

10 DB Push-ups

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Rest 5min

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200 SL Alt Vups

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Sets, For Quality

10 PVC Pass Throughs

10 PVC BTN Snatch Grip Pres s

10 Alt SA Kettlebell Swings

10 Goblet Squats

B: Push Press (Every 2:00 for 8:00
Set 1: 7 Reps @ 60%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 70%
Set 4: 5 Reps @ 70% )

Record 3x5 at 70%

C: "T-T-T-TODAY, JUNIOR!" (Time)

9-7-5-5-7-9

Power Snatch

Thruster

Bar Facing Burpees

Load: (Rx 95/65, S 75/55)

Time Domain: 9:00-11:00

Time Cap: 15:00

HomeGrown AthletX - HGX-FIT

Conditioning

20-18-16-14-12-10-8-6-4-2

DBs Renegade rows (L+R=1)

DBs Deadlift

B/T each set - Row/Run/Ski 400m

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
10/7 Cal Echo Bike

8 Strict Knee Raises

:15 Tuck L-Hang

6 Push-Up to Down Dog

B: BMU progressions

Bar Muscle-Up Progression

*Spend 10-15min

C: Metcon (AMRAP - Rounds and Reps)

3 Person Team Workout
"The Next Episode"

20:00 AMRAP

Partner 1: 29/21 cal row or ski or 20/15 cal bike

Partner 2: Max Bar Muscle-Ups (A: burpee pull up)

Partner 3: Max Wall Walks (A: go as high up the wall as possible)

*score is total reps and cals

**Rx is BMU

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

10 DB Goblet Split Squats

10/10 Dynamic Clam Shells

8/8 Pistol Step-Downs

:30sec KB Dead-Bug

B: Back Squat

Back Squat

4 Sets x 10 Reps @ Same Weight as 20 Rep From Last Week

R: 1:30 b/s

C: Metcon (4 Rounds for time)

"Bye Bye Bye"

Every 4:00 for 16:00

12 Dual DB Step Overs (Rx50/35, S 40/25)

24 GHD Sit-ups (A: Weighted Sit-Ups)

12 Box Jump Overs (Rx24/20, S 20/16″)

*The goal today is to finish each set in under 3:00. Please adjust reps if your time is greater than 3min.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Part Progressive Warm-Up: 15:00
6:00, Alternating Movements

min 1: Machine Choice

min 2: Jump Rope Practice

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5/5 Hip Cars

5/5 Shoulder Cars

5/5 T-Spine Cars

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3 Sets

10 Supine Medball Chest Pass

10 Partner Overhead Medball Sit-Up Toss

10 Rotational Medball Ball Scoop Toss

B: Power clean complex

Take 12:00 to work up to a max complex

1 Power Clean + 2 Hang Power Clean + 1 Power Clean

*Complex must be unbroken

C1: Deadlift

15:00 EMOM

***C1 is to record Deadlift weight

***See C2 for Bench press weight

C2: Bench Press

C2 is to record Bench press weight

5 Bench Press, starting @ 75%, increase to max

D: Metcon (No Measure)

Mobility
1:00/1:00 Half Kneeling Hamstring Stretch

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

1:00/1:00 Low Dragon Stretch