Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10min for quality
1:00 Row

8/8 Single KB Staggered Stance RDL

8/8 Single Arm KB Clean + Press

6 Inchworm to Hollow Hold

20 Glute Bridges

B: Metcon (Time)

Partner WOD
2000m Row

-Partner Must Hold Dual DB Front Rack (R+50/35, Rx 40/25)

Time Domain 30:00-35:00

Time Cap: 40:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality (10min cap)
1:00 Row

6/6 SA KB Front Rack Squat

6/6 SA KB Push Press

5 High Box Jumps + 5 Box Jump All the Way Overs

:20-:30 Handstand Hold (Wall Supported)

B: Split Jerk

Behind the Neck Split Jerk + Split Jerk

Every 90sec, 8 Sets

1+1 @ 70%+ and Building

*Record heaviest set

C: Metcon (Time)

3 Rounds

8 Clean and Jerk (R+155/105, Rx125/85)

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

---into---

3 Rounds

6 Clean and Jerk (R+185/125, Rx155/105)

18 Toe to Bar

Time Domain: 12:00-17:00

Time Cap: 25:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2:00 Row as

:30sec Arms only Rowing

:30sec Body + Arms Rowing

:30sec Legs + Body Rowing

:30sec Full Body Rowing

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2 Rounds

8 (Inchworm Push-Up + Squat)

10/10 Glute Bridge March

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

8/8 Single Arm Ring Rows

B: Skill session

Going over progressions for the rope climbs, handstand walks and turkish get-ups.

C: Metcon (AMRAP - Rounds and Reps)

25:00 AMRAP

800/600m Row or Ski or 48/32 cal bike or Run 800m

3/3 Turkish Get-Ups (R+50/35, Rx 40/25)

3 Rope Climbs (sub 6/6 Single Arm Ring Rows)

50ft Handstand Walk (Sub 5 wall walks)

Goal: ~4 Rounds +/-

HomeGrown AthletX - HGX-FIT

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A: Back Squat

Back Squat: 6x5

Percentages for each set (65/70/70/75/75/75)

KB Goblet Squats 6x10

Rest: 1:30-2:00m

B: Pendlay Row

10 rounds

10 Pendlay Rows

10/side KB Bent Over Rows (Same weight at goblet squat)

Rest: 1:00

Accessories: Back/Lats (Red band)

4 Rounds

15/Arm Single arm - Lat pull downs

15 Hollow position – Lat pull overs

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality (10min cap)
1:00 KB 90/90 Hip Flow

10 Alternating Scorpion Stretch (5/5)

10 Samson Walking Lunge (5/5)

:15/:15 Overhead Tricep Stretch

B: Snatch (20min Running clock)

3 Sets

*Record 1Rep for all sets

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

15 Push-Ups

20 GHD Sit-Ups or Weighted Sit-Ups 25/15# plate

10 Burpee Box Jump Overs (R+24/20, Rx20/16″)

22/16 cal rower ski or 15/11 Cal Bike

Goal: ~3 Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
1:00 Cardio Choice

9 Scap Pull-Ups

8/8 Single Leg Cross-Body RDL

7/7 DB Windmill

6/6 SA DB Front Squat

5 Inchworm to Hollow Hold (1sec)

B: Gymnastics Skills Work and Progressions

Spend 15:00 working on some skill work and progressions to help athletes develop the skills Chest to Bar Pull-ups as well as Bar Muscle-Ups

C: Metcon (3 Rounds for reps)

3:00 AMRAP

15 Thrusters (R+75/55, Rx 65/45)

15 Pull-Ups

Goal: ~2 Rounds/AMRAP