Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
1:00 Cardio of Choice

10 bootstrapper

5 Yoga Push-Ups

10/10 Plank Clamshells

:20-30sec L-Sit or Tuck L-Sit Strength

B: Back Squat

Every 3:00 for 12:00 (4 Sets)

Set 1: 3 @ 85%

Set 2: 3 @ 85%

Set 3: 2 @ 90%

Set 4: 2 @ 90%

*Record heaviest 2rep

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP
10 Dbl DB Power Cleans (R+50/35, Rx 40/25)

12 Dbl DB Front Rack Forward Step Alt Lunges

10 Bar Muscle-Ups

12 Dbl DB Front Rack Forward Step Alt Lunges

20 Handstand Push-Ups

SUBS: step-ups are better on the knees than lunge, burpee pull-up, hand release PU

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

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

8-10 Plate A-T-Y-W

10 Scapular Push-Ups

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2 Rounds

10 Push-Ups

7/7 Single Arm Ring Rows

5 Box Jumps

B: Bench Press

10:00 EMOM

2 Reps for min 1-5

1 Rep for min 6-10

*start @ 80% of 1RM

*Record heaviest lift

C: Metcon (3 Rounds for reps)

4:00 AMRAP, 2:00 Rest x 3 Sets
10 Dbl DB Bench Press (R+50/35, Rx 40/25)

2 Rope Climbs

10 Box Jumps (R+24/20, Rx20/16″)

SUBS: For Rope Climbs, we can scale to pull to stands, or single arm ring rows

HomeGrown AthletX - HGX-FIT

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A: Deadlift (Every 2min)

5X8 Start at 65%. Increase weight each set

*Record heaviest set

B: Metcon (No Measure)

Back - 4 Rounds
4x10 Pendlay Rows (flat back/tabletop)

4x10 Bent Over Rows (wide grip at 45 degrees)

4x10 Yates Rows (wide grip at 60 degrees)

4x25 Banded (Red) Lat Pull Downs (keep band shoulder width apart)

Rest 2min

CORE: 200 Weighted Russian Twist (light weight)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality (5:00)

250m Run

8 PVC Pipe Pass Throughs

8 PVC Overhead Squats + 6 Jumping Squats

5 Inchworm Push-Ups

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2 Rounds for quality (5:00)

2 Hang Snatch High Pull

2 Hang Power Snatch

2 Power Snatch

8 Wall Balls

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Get to starting weight on Barbell (3-5:00)

B: Power Snatch (10:00 EMOM)

*starting @ 60-70% and increase to a heavy for the day

*Record heaviest single

Note: Rest 2min after EMOM for WOD. Adjust barbell loads accordingly

C: Metcon (Time)

250m Run

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

15 Power Snatch (R+75/55, Rx 65/45)

400m Run

30 Wall Balls

15 Power Snatch

500m Run

30 Wall Balls

15 Power Snatch

800m Run

30 Wall Balls

15 Power Snatch

1000m Run

Time Domain:

18:00-25:00

Time Cap = 35:00

Subs: 21/16 Cal Bike

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
2min Row Ski or Bike

10 Alt V-Ups

1 Wall Walk + 10 Wall Facing Shoulder Taps

:30sec Jump Rope Practice

6 Scap Pull-Ups + 6 Strict Knee Raises

B: Metcon (No Measure)

EMOM Capacity
10min EMOM

min 1: 200m Run

min 2: 15 GHD Sit-Ups

R: 2:00

10:00 EMOM

min 1: 60 Double Unders

min 2: 50ft Handstand Walk

R: 2:00

Every 2:00 for 10:00

200m Run

Max Toe to Bar

HomeGrown AthletX - HGX-FIT

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A: Bench Press

Every 1min for 5min

1x5 at 60% of 1RM

Every 1:15 for 5min

1x4 at 70% of 1RM

Every 1:30 for 4:30min

1x3 at 80% of 1RM

Every 2min for 4min

1x2 at 85% of 1RM

B: Metcon (No Measure)

5 Rounds
20 DB Incline Bench Press

5 Chin-ups

20 DB Incline Flies (bench)

5 Chin-ups

20 DB Hammer Curls

5 Chin-ups

20 DB Rear Flies (standing/bent over at 60 degrees)

5 Chin-ups