Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
10/10 Single Leg Glute Bridges

:20sec Hamstring Plank

10/10 Single Leg Rotational Med Ball Toss (toss against rig NOT walls)

3/3 Kneeling Jump to Lateral Jump

10 Squat Jumps

B: Front Squat

5x5 @ 90% of 5RM

Each Set on 2:30 Clock

C: Metcon (Time)

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

43/30 Cal Row/Ski or 30/22 Cal Bike

12 Burpee Box Jump Overs

43/30 Cal Row/Ski or 30/22 Cal Bike

9 Burpee Box Jump Overs

Time Domain: 5:00-8:00

Time Cap: 15:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Part A: Time cap 8min

3 Rounds

15 KB RDL

100M KB Single Arm Farmers Carry

15 KB Cyclist Squats

Part C: 18min EMOM, Every 1:30

DB Crush Grip Hammer Curls

DB Crush Grip Tricep Ext

Diamond Push-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
:30sec Jump Rope

8/8 Single Leg Romanian Deadlift

6 (Inchworm Push-Up + Squat)

:30sec Weighted Dead-Bug (barbell)

10/10 Glute Bridge March

B: Deadlift

Every 3:00 for 15:00

Set 1: 5 Reps @ 80%

Set 2: 3 Reps @ 85%

Set 3: 1 Rep @ 90%

Set 4: 1 Rep @ 90%

Set 5: 1 Rep @ 90%

*Record heaviest single

C: Metcon (AMRAP - Rounds and Reps)

Open prep conditioning
10:00 AMRAP

10 Burpees

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

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: Squat Snatch

6:00 EMOM

1 Rep @ 75%

R: 1:00

6:00 EMOM

1 Rep @ 80%+ building

*Record heaviest 1 Rep

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

40 Cal Row or Ski 30 Cal Bike

15 Dual DB Deadlifts (R+50/35, Rx 40/25)

60 Double Unders

10 Dual DB Front Squats

*Try 2-3 rounds. For today men and women cal are the same. -Scaling is very simple today and the main focus is to really push that threshold pace and stay consistent for each set. For those that are feeling tired or beat up, have them just monitor their heart rate and steady below 70 bpm

D: Metcon (No Measure)

If Time Accessories
4 Rounds

1:00 V-Ups

1:00 Rest

1:00 Weighted Plank

1:00 Rest

:30/:30 Paloff Press Hold

1:00 Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
250 jog

5 No Dip Muscle Clean and Press (Empty Barbell)

3 Dual DB Squat Cleans

3 Dual DB Squat Jumps

3 Broad Jumps

:20-:30 Handstand Hold (Wall Supported)

B: Weightlifting Complex

Every 2:30 for 6 Sets

Power Clean + Hang Power Clean + Jerk + Squat Clean + Jerk

*start @ 60% of hang power clean and increase to heavy for the day

*Record heaviest complex

C: Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP
3 Handstand Push-Ups

6 Hang Power Cleans (R+185/125, Rx155/105)

9 Box Jump Overs (R+24/20, Rx20/16″)

*each round increase the HSPU by 3 Reps

The handstand push-ups are the only movement increasing here and the expectation is that we can move through around 6 rounds, which would get athletes to the round of 18 handstand pushups.

SUBS: -Handstand Push-Up: to the 3 Box Pike Handstand Push-Ups variation first, then a floor pike handstand push-up, and if these are still not providing an optimal position we can move to dual db seated strict presses.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
250m Run

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups

B: Weighted Pull-ups (10:00 EMOM)

min 1: 3-5 Weighted Pull-Ups

min 2: 3-5 Weighted Dips

*Record heaviest 5 weighted pull-up

C: Metcon (Time)

3 Rounds
400m Run

18 Alt DB Snatch (R+50/35, Rx 40/25)

12 Chest to Bar Pull-Ups

Time Domain: 8:00-14:00

Time Cap: 16:00

D: Warm-up (No Measure)

Accessories - if time permits
8-10 Poliquin Raises

8-10 Zottman Curls

8-10 Hollow Body Zanetti Presses