Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

—-

2 Rounds

10 PVC Passovers

10/10 Single Arm Upright Rows

10/10 Single Arm DB Press

10/10 Wrist Rotations

20 Mountain Climber Lunges

B: Weightlifting Complex

Every 2:00 for 12:00

Power Snatch + Hang Squat Snatch + 2 Overhead Squats

Start @ 60% of Snatch, increase by feel

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

9 Power Snatch

6 Bar Facing Burpees

9 Overhead Squats

6 Bar Facing Burpees

Load: (R+95/65, Rx 75/55)

Goal: 5 Rounds +/- 5-10 Reps

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
1:00 Cardio Choice

20sec/20sec Half Kneeling SA OH Hold

10 Scapular Push-Ups

10 Bent Over Reverse Flys

6 Inchworm Push-Ups

B: Push Press

Every 2:30 for 10:00

Set 1: 10 reps @ 60%

Set 2: 10 reps @ 60%

Set 3: 10 reps @ 60%

Set 4: 10 reps @ 60%

C: Metcon (Time)

4 Rounds

12 Chest to Bar Pull-Ups

12 Shoulder to Overhead (R+135/95, Rx 115/75)

R: 30sec

12 Toe to Bar

16/11 cal Row or Ski or 12/9 Cal Bike

R: 60sec

Time Domain: :45-1:15/segment, 11:00-15:00/running time

Time Cap: 17:00 Time Cap

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Complex
10-15-20-15-20

Bench Press (135/95)

Deadlift (225/155)

*After each set complete 10 Chin-ups*

B: Metcon (No Measure)

Core: Time remaining

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
250m run

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

10 Hollow Rocks

10 Alt V-Ups

20 Glute Bridges

B: Front Squat

Take 10:00 to Establish 5RM Front Squat

R: 2:00

Every 2:00 x 2 Sets

5 Reps @ 90% of 5RM

*Record in notes 2 sets at 90%

C: Metcon (Time)

3:00 AMRAP, 1:00 Rest

20/16 Cal Row Ski, 16/14 bike

15 Deadlifts (R+ 225/155, Rx 165/125)

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

Continue until 100 Wall Balls

*Record time for 100 WB's

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Midline Primer
EMOM 10

Min1. Plank

Min2. Side Plank (left)

Min3. Side Plank (right)

Min4. Sliders (Feet to Hand)

Min5. Hand to Waist

**Work :45sec/Rest :15sec

B: Metcon (No Measure)

Landmines - 30min of WORK
3 Rounds (moderate weight)

10 RDL (Weight does not touch floor)

10 Front Squat

10/side Reverse Lunge (same side steps back into a lunge – arm is straight)

10/side Offset DL (same leg extends back – arm is straight)

10/side Half Kneeling – Single Arm Shoulder Press

10/side Bent Over Single Arm Rows

10 T-Band Rows (Green Band)

C: Metcon (No Measure)

Midline Finisher
12:00 AMRAP

2-4-6-8-10-12-ETC...

Knees to elbow/waist

**After each set - Run 100M**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10/10 Staggered Stance DB RDLs

5 Walking Inchworms

:20/:20sec Single Leg Glute Bridge Hold

20sec Hollow Hold

:10/:10 Side Star Plank

B: Metcon (No Measure)

Weightlifting Primer
Every 2:30 for 12:30

3 Deadlift

5 Hang Power Clean

3 Deadlift

For Load: estimate to start would be 65% of 1RM Power Clean

C: Metcon (Time)

3 Person Teams, Waterfall

5 Rounds for Time (all partners will complete 5 rounds)

21/17 Row or Ski or 15/12 Cal Bike

12 Deadlift (R+155/105, Rx125/85)

9 Hang Power Cleans

Time Domain: 11:00-18:00

Time Cap: 20:00