Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Midline Primer
EMOM 10

Min1. Plank

Min2. Side Plank (left)

Min3. Side Plank (right)

Min4. Sliders (Feet to Hand)

Min5. Hand to Waist

**Work :45sec/Rest :15sec

B: Metcon (No Measure)

Landmines - 30min of WORK
3 Rounds (moderate weight)

10 RDL (Weight does not touch floor)

10 Front Squat

10/side Reverse Lunge (same side steps back into a lunge – arm is straight)

10/side Offset DL (same leg extends back – arm is straight)

10/side Half Kneeling – Single Arm Shoulder Press

10/side Bent Over Single Arm Rows

10 T-Band Rows (Green Band)

C: Metcon (No Measure)

Midline Finisher
12:00 AMRAP

2-4-6-8-10-12-ETC...

Knees to elbow/waist

**After each set - Run 100M**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10/10 Staggered Stance DB RDLs

5 Walking Inchworms

:20/:20sec Single Leg Glute Bridge Hold

20sec Hollow Hold

:10/:10 Side Star Plank

B: Metcon (No Measure)

Weightlifting Primer
Every 2:30 for 12:30

3 Deadlift

5 Hang Power Clean

3 Deadlift

For Load: estimate to start would be 65% of 1RM Power Clean

C: Metcon (Time)

3 Person Teams, Waterfall

5 Rounds for Time (all partners will complete 5 rounds)

21/17 Row or Ski or 15/12 Cal Bike

12 Deadlift (R+155/105, Rx125/85)

9 Hang Power Cleans

Time Domain: 11:00-18:00

Time Cap: 20:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
10 Crossover Step-Overs

8/8 Single Arm Ring Rows

6 Yoga Push-Ups w/5sec Pause in Down Dog

:30sec Supine Grip Dead-Hang

5 Muscle Snatch

5 Thrusters

B: Warm-up (No Measure)

Primer
5 Burpees

5 Tng Power Snatch

5 Box Jumps

5 Thrusters

5 Pull-Ups (variant for workout)

R: 60sec

X2 Sets

C: Metcon (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes

1 minute Burpees

1 minute Power Snatches (R+75/55, Rx 65/45)

1 minute Box Jumps (R+24/20, Rx20/16″)

1 minute Thrusters

1 minute Chest-to-Bar Pull-Ups

1 minute Rest

D: Metcon (AMRAP - Rounds and Reps)

5:00 AMRAP

15 Barbell Bent Rows

10 Muscle Clean and Press

10 Overhead Squats

(R+45/35, Rx 33/15)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
50 jumping jacks

forward Quadruped Crawl in personal blue taped area

Reverse Quadruped Crawl

forward Quadruped Crawl in personal blue taped area

Reverse Quadruped Crawl

:30sec DB/ KB Dead-Bug

10 Plank Bird-Dogs

B: Metcon (AMRAP - Rounds and Reps)

26:00 AMRAP

20 GHD Sit-Ups or Weighted Sit-Ups

50m Daul DB Front Rack Carry (R+50/35, Rx 40/25)

10 Back Rack Reverse Lunges (R+135/95, Rx 115/75) *from the floor

5 Wall Walks

HomeGrown AthletX - HGX-FIT

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A: Front Squat

5 Sets

Set 1: 10 reps at 65%

Set 2: 10 reps at 68%

Set 3 - 5: 10 reps at 70-75%

Rest :90 seconds between sets

Percentage on 1RM

B: Metcon (No Measure)

Back
5 Rounds

10 DB Pull Overs (Bench)

10 Pendlay Rows

10 Wide grip bent over rows

10 GHD Back Extensions

C: Metcon (No Measure)

Midline
Time permitting

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
100m run

:30sec Jump Rope

8 Rolling Push-Ups

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

8 Bar Kip Swings

B: Bar Muscle-ups (Progressions)

-Banded Bar Muscle-Ups

-Box Bar Muscle-Ups

C: Metcon (3 Rounds for time)

3 Sets, Each for Time

8 Burpee Bar Muscle-Ups

72 Double Unders (150 single unders)

400m Run

R: 4:00 b/s

We can hit the burpee bar muscle-up as 8 burpees then go into 8 banded bar muscle-ups or 8 box bar muscle-ups. We could also go to the burpee chest to bar pull-ups or burpee pull-ups, and finally progressing down to a burpee jumping pull-up would be a great modification for the majority. Bike 22/17 Cals