Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
10m Low Crawling Lunge

10 Goblet Squats

7 Banded Russian KBS

3 Broad Jumps

B: Warm-up (No Measure)

Snatch Primer
A) Hang Snatch High Pull + Hang Muscle Snatch + Snatch Grip Strict Press + Overhead Squat + Drop Snatch + Tall Snatch

C) Low Hang Power Snatch + Hang Squat Snatch + Overhead Squat + Low Hang Squat Snatch

C: Power Snatch

Power Snatch + Hang Power Snatch + Overhead Squat

10:00 EMOM

2+2+2

Load: Choice

D: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

10 American Kettlebell Swing (R+53/35, Rx44/26)

1-2-3-4-5-6-7…. Burpee Box Jump Overs (R+24/20, Rx20/16″)

Goal: Get through the 7 BBJO round and into the round of 8 BBJO.

HomeGrown AthletX - HGX-FIT

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A: Deadlift (Wave x3)

9-7-5, 9-7-5, 9-7-5

Start at 68-70%. Build to a heavy set for each rep count.

:20sec to change weight b/t rep count.

1:30 rest b/t wave

B: Metcon (No Measure)

Arms: 3 Rounds

Bicep "21"

10/Arm DB Single Arm Tricep Ext (behind head)

Midline: Every 1min for 15min. Alternate between

Plank Hold, 1min

7 to 10 Strict Toes To Bar

L-Sit, :30 to :40sec

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for Quality (Cap 10:00)
1:00 Cardio

6/6 KB Windmills

30sec/30sec Shoulder CARs

8 Scapular Pull-Ups

8 Ring Rows

B: Turkish Get Up

Take 10:00 to Find a Heavy Turkish Get-Up (Each Side)

C: Metcon (2 Rounds for reps)

16:00 EMOM

Min 1: 150m run or 12/9 Cal Bike

Min 2: 10 Strict Pull-Ups

Min 3: 50 DU

Min 4: 1/1 Turkish Get-Ups (R+50/35, Rx 40/25)

12:00 EMOM

Min 1: 200m run or 15/11 Cal Bike

Min 2: 10 Strict Pull-Ups

Min 3: 75 DU

Min 4: 1/1 Turkish Get-Ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets or 10:00 for Quality
25ft/25ft Quadruped Crawl Forward/Back

10 Empty Barbell RDLs + 5 No Dip Muscle Cleans

10 Air Squats @ 3030 Tempo

60sec Dead hang

10 Alternating Lunges

B: Metcon (No Measure)

8:00 EMOM

Min 1: 8/8 Bulgarian Split Squat 21x0 Tempo

Min 2: 5 Seated Box Jump to High Box

C: The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
(Rx135/95, scaled 115/75)

HomeGrown AthletX - HGX-FIT

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A: Bench Press

Bench press 5x5 at 75-80% of 1RM

Immediately into...

5 Rounds

8 DB Pull Overs (Heavy)

12 Banded Flys

B: Metcon (No Measure)

Back: 4 Rounds

8 Yates Rows

8 Wide Grip Bent Over Rows

20 Hollow rock pull overs

Rest :30sec

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
400-200-200m Run

50ft Samson Walking Lunge

20 sec Half Kneeling SA OH Hold

6 Inchworm Push-Ups

10m A-Skips

10m B-Skips

B: Shoulder Press (Strict)

Every 2:30 for 7:30

Set 1: 12 Reps @ 55%

Set 2: 10 Reps @ 60%

Set 3: 8 Reps @ 65%

C: Metcon (Time)

10 Alternating Single Arm Devils Press (R+50/35, Rx 40/25)

400m Run (Sub 30/22 Cal Bike)

10 Toe to Bar

10 Alternating Single Arm Devils Press

400m Run

15 Toe to Bar

10 Alternating Single Arm Devils Press

400m Run

20 Toe to Bar

Goal Time Domain: 9:00-15:00

Time Cap: 18:00