Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Deadlift

Working sets between 65-85%

Every 2min x 6 Rounds

8 Deadlifts

8 Good Mornings

***BUILD EACH ROUND***

B: Metcon (No Measure)

3x 5:00 AMRAPs
WOD:

AMRAP 5

5 Deadlift 185/125

4 Bar Facing Burpees

REST 2min

AMRAP 5

5 Deadlift 225/155

8 Chin-ups

REST 2min

AMRAP 5

5 Deadlift 255/185

12 Goblet Squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Plank

B: Handstand Walk (Skill Work)

-Wall Walk + Shoulder Taps

-HS Walk to Wall

-Partner HS Walks

C: Metcon (No Measure)

20:00 EMOM
min 1: Chest to Bar Pull-Ups

min 2: Distance Handstand Walk

min 3: GHD Sit-Ups

min 4: Cals

min 5: Rest

Goal: 10-20 Chest to Bar, 25ft-50ft HS Walk, 15-20 GHD Sit-Up

SUBS: C2B=Strict Pull-Ups, Chin Over Bar Pull-Ups, Ring row

HSW=Wall Walks, Shoulder Taps

GHD=ab mat sit ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
10/10 Single Leg Glute Bridges

:20sec Hamstring Plank

3/3 Kneeling Jump to Lateral Broad Jump

B1: Back Squat (Find Heavy 2RM)

On a 10:00 Clock Find a Heavy 2RM for the day.

Rest 5min

B2: Back Squat

Complete 20 Reps @ 80% of today 2RM

Time Cap = 5:00

% Based on 2RM Back Squat from toda

C: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP
3-6-9-12-15-18...

American KBS (R+53/35, Rx44/26)

Burpees

*24 Double Unders b/s

Goal: Round of 18

SUB: 48 single unders

HomeGrown AthletX - HGX-FIT

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A: Bench Press (5 x 3 at 90% Approx 20min)

B: Metcon (No Measure)

Conditioning:

4 Rounds: Approx 15-20min

10/10 Single Arm DB Rows

10 Close Grip Bench Press

10 Bench DB Pull Overs

10 Rear Delt Flies

15 Banded Tricep Ext

Core: Sub 10min

10-20-30

GHD

Toes To Bar or Knees To Elbows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
5 Romanian Deadlift

5 Sumo Stance Good mornings

10 Alternating Supine Leg Raises

5 Kip Swings

B: Warm-up (No Measure)

Barbell Primer (light to moderate weight)
6:00 AMRAP for Quality

3 Clean High Pull

3 Clean Muscle Clean

3 Strict Press

3 Push Press

3 Push Jerk

C: Metcon (Weight)

Barbell Complex
Power Clean + Hang Power Clean + Push Jerk

Every :90, 9 Sets

Set 1: 2+1+2 @ 65%

Set 2: 2+1+1 @ 70%

Set 3: 1+1+1 @ 75%

Set 4: 2+1+2 @ 70%

Set 5: 2+1+1 @ 75%

Set 6: 1+1+1 @ 80%

Set 7: 2+1+2 @ 75%

Set 8: 2+1+1 @ 80%

Set 9: 1+1+1 @ 85

*Record Set 9

D: Metcon (Time)

30 Toe to Bar

30 Clean and Jerk (R+135/95, Rx 115/75)

30 Toe to Bar

SUBS: 30 Knee to Elbow or 30 V-Ups or supine toe to bar

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 20

DB Deficit Push-ups

DB Down/Up

Box Dips

Rest 1min

4 Rounds

100m Plate Overhead Carry

25 Plate Clean and Jerk