Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run (easy)

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2 Sets, For Quality

6 Inchworm Push-Ups

16 Step Hamstring March (8/8)

8 Empty Barbell Bradford Press

8 Front Squats

B: Push Press

Every 2:30 for 7:30

8 Reps @ 60-65% of 1RM Push Press

*from the floor

C: Metcon (Time)

30 GHD Sit-Ups or Weighted Sit-Ups

400m Run

15 Thrusters (R+115/75, Rx 95/65)

24 GHD Sit-Ups or Weighted Sit-Ups

400m Run

12 Thrusters

18 GHD Sit-Ups or Weighted Sit-Ups

400m Run

9 Thrusters

Goal: 12:00-15:00

Time Cap: 18:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

4 Rounds

15 Plate Clean and Jerk

50m Plate Overhead Carry

B: Metcon (No Measure)

Grip Strength
3 Rounds

1min Weighted BB Static Hold (200/155)

50' DB Farmers Carry

1min Static Bar Hang

Rest 2min b/t rounds

C: Metcon (No Measure)

Accessories
3 Rounds

10/side Half Kneeling DB Shoulder Press

10/side Single Arm Front Delt Raises

10/side Single Arm Side Delt Raises

D: Metcon (No Measure)

Midline
Time Remaining:

Options:

Banded Hollow Hold Pull Overs

Plank w/sliders (legs and or arm rotations)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
400m Medball Run

4 Chin-Ups or Jumping Chin Ups

30sec Wall Sit w/Medball

B: Rope climb technique

J-hook

C: Metcon (No Measure)

25:00 EMOM
min 1: 8 Sandbag over the shoulder (Heavy)

min 2: 8 Box Get Overs 48''/40''

min 3: 50m Prowler push (Men Four 45/ Women Two 45 Plates)

min 4: 3-2 Rope Climbs

min 5: Rest

D: Metcon (No Measure)

Pump finisher
Tabata Trash-Up

4 Rounds

:20sec Ring Rows

:10sec

:20sec Reverse Barbell Curls

:10sec Rest

:20sec Dumbbell Floor Flys

:10sec Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Cardio Choice

10 x 1 and 1/4 Goblet Squats

8/8 Single Arm Ring Row 2020 Tempo

20 Bear Plank Shoulder Taps

B: Back Squat

Take 10:00 to find an 8RM

Should be in the range of 75-82% of their 1 Rep back squat.

C: Angie (Time)

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

Time Cap: 25:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for Quality (10min cap)
10 bootstrap squats

6/6 Single Arm DB Push Press

5 Squat Jumps

B: Metcon (Distance)

Plyometrics
Every 1:30 of 6 rounds

3 Reps for Max Distance Broad Jumps

C: Split Jerk (Behind the neck)

Every 1:30 for 12:00, 8 Sets

1 Rep, start @ 60% of Split Jerk and Increase to Max for the Day

D: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP
2/2 SA DB Clean and Press (R+50/35, Rx 40/25)

4 Box Jump Overs (R+24/20, Rx20/16″)

4/4 SA DB Clean and Press

8 Box Jump Overs

6/6 SA DB Clean and Press

12 Box Jump Overs

8/8 SA DB Clean and Press

16 Box Jump Overs

Keeping Increasing Reps until Time is Up

Goal: Into the round of 10/10 and 20 reps.

HomeGrown AthletX - HGX-FIT

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A: Deadlift

Rep scheme

3-6-9-12-9-6-3

Percentages

82-77-72-65-75-80-85+

Rest no more than 2min b/t sets

After completion - 50 empty BB good mornings

B: Metcon (No Measure)

Midline
25 Single Leg Vups

between each set do the following;

10-9-8-7-6-5-4-3-2-1 Cal row