Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
6 Inchworm Push-Ups

:30/:30 Pallof Press Hold

8/8 Staggered Stance Barbell Good-Mornings

10 Alt Dead-Bugs w/3sec pause at ext.

10 Alt Bird-Dog w/3sec pause at ext.

B: Deadlift

In a 15:00 Window

5 Reps @ 75%

3 Reps @ 80%

1 Rep @ 85% x 3 Sets

R: as needed b/s

*Record heaviest single

C: Warm-up (No Measure)

WOD Primer
10 Bar Kip Swings

5 Strict Pull-Ups

5 Strict Knee Raises

3 Hang Snatch High Pull

3 Hang Power Snatch

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Add weight until you reach your working weight

D: Metcon (2 Rounds for time)

0:00-8:00

For Time

15-12-9

Power Snatch (R+95/65, Rx 75/55)

Chest to Bar

Time Domain: 4:00-7:00 for both sections

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
2:00 Cardio Choice

10 up dog down dog

20 shoulder taps

:30sec wt Dead-Bug

10 Plank Bird-Dogs

B: Metcon (No Measure)

Every 2:30 for 12 Sets

6 Burpee Over Rower or hurdle

15/12 Cal Row or 11/8 Cal Bike

20 Resistance Band Ski

SUB Row Cals 12/9

C: Metcon (No Measure)

Core Finisher
4 Rounds

10 Hollow Rocks

20 Mountain Climbers

- Max Unbroken L-Sit

*Tuck L-Sit if Needed

R: as needed b/s

HomeGrown AthletX - HGX-FIT

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A: Front Squat (1 1/4)

5 x 3 at 65-70%

Increase from last week

B: Metcon (No Measure)

BACK:

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality, Cap 10:00
1:00 Bike

5 No Dip Muscle Clean and Press (Empty Barbell)

5 Squat Cleans

5 Tall Box Jumps

:20-:30 Handstand Hold (Wall Supported)

B: Weightlifting Complex

Every 2:00 for 12:00

Power Clean + Hang Squat Clean + Front Squat + 2 Jerk

*start @ 60-65% and build to a heavy complex

C: Metcon (No Measure)

16:00 EMOM

Min 1: 3-5 Wall Walks

Min 2: 7 Hang Power Cleans + 7 S2OH (R+135/95, Rx 115/75)

Min 3: 21/15 Cal Row or Ski or 15/11 Cal Bike

min 4: 15 Wall Balls (R+20/14, Rx 16/12)

*Record total reps for each movement in notes

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Gymnastics Warm-up
Banded Shoulder Prep

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

-10 Banded Pull-Aparts palms down

-10 Banded Pull-Aparts palms up

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2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Bar Muscle-Up Drills (15:00-20:00 Practice)

-Bar in Rack Banded Muscle-Up

-Banded Bar Muscle-Up

-Box Bar Muscle-Up

-Dynamic Hip to Bar

C: Metcon (Time)

30 GHD Sit-Ups or Weighted Sit-Ups (15/10# Plate)

15 Bar Muscle-Ups

20 GHD Sit-Ups

10 Bar Muscle-Ups

10 GHD Sit-Ups

5 Bar Muscle-Ups

Time Domain: 7:00-11:00

15:00 Time Cap

D: Metcon (No Measure)

3 Sets - Accessories if time permits
4-6 Weighted Strict Pull-Ups or Pull-Up Negatives

10-12 Dual DB Bent Over Rows

2-4 Dragon Flags

HomeGrown AthletX - HGX-FIT

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A: Bench Press (4 Rounds)

4-3-1, 4-3-1, 4-3-1, 4-3-1

Rest 2-3min between rounds

B: Metcon (No Measure)

Conditioning: "Couplets" performed as "Supersets"

20 DB Bent Over Rows