Workout of the day

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 Climber

10 Hollow Rocks

10 Alt V-Ups

20 Glute Bridges

B: Metcon (Time)

5 Rounds for Time

400m Run

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

20 Toe to Bar

Goal: 20:00-28:00

Time Cap: 35:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Conditioning - Welcome 2022
3 Rounds:

800M Run

20 DB Renegade Rows (50/35)

20 DB Floor Press

20 BB Bicep Curls

20 DB Bent Over Rows

400M Run

10 DB Renegade Rows

10 DB Floor Press

10 BB Bicep Curls

10 DB Bent Over Rows

B: Metcon (No Measure)

Core: Time permitting

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Gymnastics Warm-up
-10/10 Banded Single Arm Straight Arm Lat Pull-Down

-10 Banded Pull-Aparts palms down

-10 Band 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: Muscle-ups (Strict Ring )

Progressions

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

400m run

2/1 Strict Ring Muscle-Up

15 KBS (R+70/53, Rx 53/44)

50m single KB farmers Carry (25m down, 25m back)

D: Metcon (No Measure)

3 Sets, For Quality
10 Feet Elevated Ring Rows

5 Tempo Ring Push-Ups (3311)

-Max Dual KB OH Hold

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1:00 Row

5 bootstrappers (5sec in hole pressing knees out)

5 Yoga Push-Ups

10 Deep Lunge Mountain Climbers

5 Box Jumps

B: Back Squat

Every 3:00 for 9:00 (3 Sets)

10 @ 60-70%

% based on 1RM back squat

*Record heaviest set of 10reps

C: Metcon (4 Rounds for time)

Every 4:00 for 16:00

20/16 Cal Row Ski 15/13 Cal Bike

15 Push Press (R+115/75, Rx 95/65)

15 Box Jump Overs (R+24/20, Rx20/16″)

Goal: 3:00 +/-15sec per round

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
:30sec Jump Rope

10 Scapular Push-Ups

5 Ring Support Shrugs

10 Hollow Rocks

10/10 Single Leg Glute Bridges

B: Bench Press

Every 2:30 minutes x 5 sets

10 reps @ 60-65%

8 reps @ 65-70%

6 reps @ 70-75%

4 reps @ 75-80%

2 reps @ 85-90%

% based on 1RM bench press

C: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Time Domain: 4:00-8:00

Time Cap: 10:00

D: Metcon (No Measure)

5 Rounds for quality
5 Strict Ring Dips or bench dips

10 Dual DB Chest Supported Rows

30sec HS Hold

R: as needed b/s

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Broshesh)

DB Incline Press and DB Decline Press