Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
10 Crossover Step-Overs

8/8 Single Arm Ring Rows

6 Yoga Push-Ups w/5sec Pause in Down Dog

:30sec Supine Grip Dead-Hang

5 Muscle Snatch

5 Thrusters

B: Warm-up (No Measure)

Primer
5 Burpees

5 Tng Power Snatch

5 Box Jumps

5 Thrusters

5 Pull-Ups (variant for workout)

R: 60sec

X2 Sets

C: Metcon (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes

1 minute Burpees

1 minute Power Snatches (R+75/55, Rx 65/45)

1 minute Box Jumps (R+24/20, Rx20/16″)

1 minute Thrusters

1 minute Chest-to-Bar Pull-Ups

1 minute Rest

D: Metcon (AMRAP - Rounds and Reps)

5:00 AMRAP

15 Barbell Bent Rows

10 Muscle Clean and Press

10 Overhead Squats

(R+45/35, Rx 33/15)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
50 jumping jacks

forward Quadruped Crawl in personal blue taped area

Reverse Quadruped Crawl

forward Quadruped Crawl in personal blue taped area

Reverse Quadruped Crawl

:30sec DB/ KB Dead-Bug

10 Plank Bird-Dogs

B: Metcon (AMRAP - Rounds and Reps)

26:00 AMRAP

20 GHD Sit-Ups or Weighted Sit-Ups

50m Daul DB Front Rack Carry (R+50/35, Rx 40/25)

10 Back Rack Reverse Lunges (R+135/95, Rx 115/75) *from the floor

5 Wall Walks

HomeGrown AthletX - HGX-FIT

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A: Front Squat

5 Sets

Set 1: 10 reps at 65%

Set 2: 10 reps at 68%

Set 3 - 5: 10 reps at 70-75%

Rest :90 seconds between sets

Percentage on 1RM

B: Metcon (No Measure)

Back
5 Rounds

10 DB Pull Overs (Bench)

10 Pendlay Rows

10 Wide grip bent over rows

10 GHD Back Extensions

C: Metcon (No Measure)

Midline
Time permitting

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
100m run

:30sec Jump Rope

8 Rolling Push-Ups

:15sec Dead-Hang + :15sec Active Hang

8 Bar Kip Swings

B: Bar Muscle-ups (Progressions)

-Banded Bar Muscle-Ups

-Box Bar Muscle-Ups

C: Metcon (3 Rounds for time)

3 Sets, Each for Time

8 Burpee Bar Muscle-Ups

72 Double Unders (150 single unders)

400m Run

R: 4:00 b/s

We can hit the burpee bar muscle-up as 8 burpees then go into 8 banded bar muscle-ups or 8 box bar muscle-ups. We could also go to the burpee chest to bar pull-ups or burpee pull-ups, and finally progressing down to a burpee jumping pull-up would be a great modification for the majority. Bike 22/17 Cals

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

500m Run

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2 Rounds

10/10 DB Single Leg RDLs

10 Jump Squat

10/10 DB Single Arm Muscle Clean and Press

20 Banded Face Pulls

B: High-Hang Snatch (Power )

10:00 EMOM

3 Reps, increase to max for day

*Record heaviest 3rep

C: Metcon (Weight)

5 Sets, For Load

5 Deadlifts

5 Tempo Ring Dips (33x1)

R: 2:00 b/s

20min cap

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Incline DB Bench Press

5x5 (heavy) 15min Cap

Immediately into...

4 Rounds: 18min Cap

10 Incline DB Flies

10/10 Single Arm Medball push-ups

10 Close Grip (Hands on Medball) push-ups

10 Feet on Medball push-ups

Rest 2min

Arms: 3 Rounds

12 DB Skull Crushers

12 DB Hammer Curls