Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
1:00 Row

10 boot strappers (Baby Makers)

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

10 Kip Swings

10 Ring Rows

B: Back Squat

Every 3:00 for 12:00

Set 1: 10 Reps @ 70%

Set 2: 10 Reps @ 70%

Set 3: 10 Reps @ 70%

Set 4: 10 Reps @ 70%

Rest as needed b/t Sets

C: Warm-up (No Measure)

Primer
1 Rounds

5 Cal Row

4 Thrusters

3 Pull-Up option of choice today

R: 30-40sec b/s

D: Metcon (Time)

Open Prep
60/48 Cal Row or ski 45/34 cal bike

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

30 Chest to Bar Pull-Up

Time Domain: 5:00-8:00

Time Cap: 10:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
:30sec Jump Rope

10/10 Paloff Press

10 Supermans

10 V-Ups

7/7 KB Windmill

B: Handstand Walk

15:00 Handstand Walk Practice

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

400m Run (30/22 cal bike)

5 Wall Walk

60 Double Unders (120 singles)

20 GHD Sit-Ups (wt. sit ups)

2/2 Turkish Get-Ups (R+50/35, Rx 40/25)

D: Metcon (No Measure)

Core: If time permits
20 Weighted Russian Twists

:30 Side Plank (Right)

:30 Side Plank (Left)

4 Dragon Flags

R: as needed b/s

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGXFIT: 2/10/2022

Set3: 3 Supersets

25 Banded Bicep Curls

25 Diamond Push-ups (Pike position – Forehead to hand)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10 Barbell Goodmornings

10 Behind the Neck Strict Press

6 Inchworm Push-Ups

20 Alternating Bird-Dogs

:20sec/:20sec Side Plank

B: Push Press

Every 2:00 for 12:00

1 Power Clean + 7 Push Press x 2 Sets

1 Power Clean + 5 Push Press x 2 Sets

1 Power Clean + 3 Push Press x 2 Sets

*start @ 65% of your push press and increase loads

C: Metcon (2 Rounds for reps)

6:00 AMRAP, 3:00 Rest x 2 Sets

5 Front Squats (R+205/145, Rx155/115)

10 Handstand Push-Ups

5 Power Cleans

30 Air Squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
10 Alt Goblet Cossack Squats

10 Hollow Rocks

:10sec Hollow Hold

6 Hang Muscle Snatch

6 BTN Snatch Grip Push Press

6 OHS

B: Snatch

Every 90sec, 8 Sets

SQ Snatch + OHS + Hang Sq Snatch + OHS

*start @ 60% based on lowest lift (SN, OHS or Hang SN)

**Record heaviest complex

C: Metcon (Time)

2 Rounds for Time

11 Bar Muscle-Ups (SUB 22 C2B pull ups)

11 Devils Press (R+50/35, Rx 40/25)

22 Toe to Bar

33 Forward alt Step SA DB OH Lunges

Time Domain: 12:00-15:00

Time Cap: 18:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (Weight)

Chest:

10 Rounds

10 DB Floor Press

10 DB Pull Overs

5/Side Single Arm Ring Hold (Bridge position) + KB or DB One Arm Chest Press.

** Core activation, more specifically obliques**

B: Deadlift (% based on 1RM)

1x3 at 65%

1x3 at 70%

1x3 at 75%

1x3 at 80%

1x3 at 85%

1x3 at 85+%

C: Metcon (No Measure)

Core: If time permits