Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Core: EMOM 10

Abmat sit-ups

Russian Twist (with medball)

Bicycle Crunches

Flutter kicks

Hollow Rock

Ankle touches (medball to ankles)

Legs straight – full sit-ups (with medball)

Plank (forearms) - Up/Up/Down/Down

Vups/Knee ups

Circle of Death (with medball)

B: Metcon (No Measure)

Landmines
For quality

RDL

Front squat

Single leg deadlift (same side

Kneeling single arm shoulder press (same side)

Single arm bent over rows

T-Rows

C: Metcon (No Measure)

Open 22.3
Mobility/Stretch

Active Recovery

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

1:00 Cardio of Choice

10 Barbell RDLs

5 Hip Muscle-Cleans

10 Medball Cleans

10 V-Outs

10 Jumping Squats

B: Power Clean

Take 10:00 to Find a Heavy Power Clean for the Day

C: Metcon (Time)

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

25 Power Cleans (R+135/95, Rx 115/75)

40 Wall Balls

20 Power Cleans

30 Wall Balls

15 Power Cleans

20 Wall Balls

10 Power Cleans

10 Wall Balls

5 Power Cleans

Goal: 11:00-15:00

Time Cap: 22

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Banded Shoulder Prep

-10/10 Banded External Shoulder Rotations

-10/10 Banded Internal Shoulder Rotations

-10/10 Banded Single Arm Straight Arm Lat Pull-Down

-15 Banded Pull-Aparts

-10/10 Palms Up Banded Lateral Shoulder Raises

----

2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Warm-up (No Measure)

Muscle-Up primer
3 Rounds

10 Hollow Body Banded Pull-Overs

10 Ring V-Outs

3 Bar Kip Swing to Hips

—

Then go over Banded Bar Muscle-Ups or Box Bar Muscle-Ups for the workout today.

C: Metcon (2 Rounds for reps)

Conditioning (Part A)

8:00 AMRAP

3 Bar Muscle-Ups

6 Burpees

*increase 1 Bar Muscle-Up Each Round

*Record Bar MU

R: 5:00 before Part B

Conditioning (Part B)

8:00 AMRAP

6 Shoulder to Overhead (R+115/75, Rx 95/65)

6 Bar Facing Burpees

*increase shoulder to overhead by 2 reps each round

*Record S2OVHD

D: Metcon (No Measure)

If time permits
3 Sets, For Quality

10 Strict Toe to Bar

:30sec Tuck L-Hang

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Incline)

15min to work for 1RM

Then...

5 x 5 at 75% of new 1RM for the day

Rest 1min B/T rounds

B: Metcon (No Measure)

Shoulders
4 Rds

12 BB Seated behind the neck press

12 DB Arnold press

12 DB Seated rear delt raises

12 DB Front to side delt raises

Rest 1min B/T rounds

Then...

3 Rounds: Small plates (2.5-5#)

15 "Y"

15 "A"

15 "W"

***Engage lower traps***

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Coaches Warmup

B: Back Squat

Every 3:00 for 15:00

5 Back Squats @ 70%+

C: Metcon (No Measure)

16:00 EMOM

min 1: 16/13 Cal Row Ski or 15/11 bike

min 2: 100m Run

min 3: 16 Dual DB Front Rack Forward Step Alt Lunges (R+50/35, Rx 40/25)

min 4: Rest

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Open Prep
10 Rounds

10 TTB/Knees to waist

200M Run

B: Metcon (AMRAP - Rounds and Reps)

Open Prep part B
AMRAP 10

10 Thrusters (95/75, 75/55)

30 DU or 60 Singles

C: Metcon (No Measure)

Time remaining:

Kipping/Butterflies

Pull-ups

C2B

**Quality/focus on your rhythm**