Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Post Thanksgiving
"Angie’s" House

20 Pull-ups

20 Push-ups

20 Abmat Situps

20 Air Squats

"Helen’s" House

400m Run

21 Russian KB Swings (53/35)

12 Chin-ups

"Fran’s" House

15 Thrusters (95/65)

"Nancy’s" House

400m Run

15 Overhead Squats (95/65)

"Grace & Isabel’s" House

21 Ground to Overhead (95/65)

"Kelly’s" House

400m Run

30 Box Jumps (24/20)

30 Wall Ball (20/14)

**Remaining time – mobility/stretch**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Part 1)

6:00 EMOM

min 1: 45sec Row

min 2: 8 Bootstrap Squats + 8 Air Squats

min 3: 8 Scap Pull-Ups + 8 Bar Kip Swings

*increase Row pace from round 1-2

Part 2)

2-3 Sets building to working weight

3 Hang Power Clean

3 Front Squat

3 Kipping Pull-Up

3 Kipping Chest to Bar

B: Metcon (Time)

Partner
5 Rounds

1000m Row or Ski

30 Front Squat (R+135/95, Rx 115/75)

30 Chest to Bar Pull-Ups

*Split b/t partners anyway you wish

Time Domain: 32:00-38:00

Time Cap: 40:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10 Jumping Jacks

10 Deep Lunge Mountain Climbers

10 Alt Scorpions

10 Alt V-Ups

B: Metcon (AMRAP - Rounds and Reps)

30:00 AMRAP
20/16 Cal Row , Ski or 14/12 cal bike

15 Burpees to Target 12''

250m Run

60 Double Unders

Goal: ~7 Rounds +/- 30 Reps

C: Warm-up (No Measure)

Mobility
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

2:00 Seated Straddle

1:00/1:00 Pigeon Pose

HomeGrown AthletX - Functional Fitness

HAPPY THANKSGIVING

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HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality (10min cap)
20 Plank Shoulder Taps

10 Glute Bridge

8/8 Staggered Stance Barbell Good morning

8 Barbell Back Squat

8 Jumping Back Squats

B: Back Squat

Every 3:00, 5 Sets

Set 1: 3 Reps @ 70-75%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 85%

Set 4: 3 Reps @ 85%

Set 5: Max Reps @ 80%

*try to increase reps from last time we hit max reps @ 80%

We are starting off the day with some heavy back squats and building more volume around that 80% mark. We added a 2x3 @ 85% progressing towards a new 1RM in week 11.

C: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP
2-4-6-8-10-12-14.....

Deadlifts (R+ 225/155, Rx 165/125)

Renegade Rows (R+50/35, Rx 40/25) (L row + R row =2reps)

Goal: get to 18

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Choice Machine

6/6 Single Leg DB/KB Squat with Leg Lift (Light)

6/6 Single Arm DB/KB Upright Row

6/6 Single Arm DB/KB Strict Press

:30sec Handstand Hold

B: Warm-up (No Measure)

Pistol Modifications
-Box Pistol Step-Down

-Pistol Sit to Box

-Heel Elevated w/weight Counter Balance

-Leg Behind KB Front Rack Pistol

C: Metcon (6 Rounds for calories)

3:00 AMRAP, 1:30 Rest, 6 Sets

10 Strict Handstand Push-Ups

12 Alt Pistols

10 Alt DB Snatch (R+60/40, Rx 50/30) (try to make this heavy so you have to power snatch, not muscle snatch)

-Max Cal Machine

Goal: ~ 1:00 +/- :15sec on Machine

SUBS: For the DB Snatch we can move towards a hang position and adjust loads