Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

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

10 Barbell RDLs

10 BTN Strict Press

:15sec Barbell OH Hold

10 Alt Jumping Lunges

B: Warm-up (No Measure)

Primer
2 Sets, start @ hip, then from knee, then from mid-shin

3 Clean High Pull

3 Muscle Clean

3 Push Press

3 Push Jerk

3 Split Jerk w/3sec pause in split

--Then add weight and hit singles up to 70%

C: Clean and Jerk (16:00 Snake EMOM)

1+1 @ 70% for first 8 minutes Next 8 minutes is as follows 75% for 1+1, if you make a lift you go to 80%, if you miss a lift you go back to 70% and so on, hence the snake structure.

*Record best C&J

D: Metcon (Time)

7 Rounds
7 Front Squats (R+155/105, Rx125/85)

7 Chest to Bar Pull-Ups

Time Domain 5:00-8:00

Time Cap: 12:00

SUBS: we want to find a weight that can allow for unbroken sets on the squats

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

LANDMINES – 4 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)

10 Twisters

B: Metcon (No Measure)

Midline
12:00 AMRAP

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

Knees to elbow

**After each set - Run 100M**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2:00 Row

----

2 Rounds through

10 Wrist Circles (each direction)

10 Big Arm Swings

8/side Quadruped Thoracic Rotations

:30sec/side KB Ankle Stretch

-----

1 Rounds

10 Front Squats

10 Push Press

10 Thrusters

4 Chin-Ups + 15sec Chin Over Bar Hold

--

Then start adding weight to working weight

B: Metcon (Time)

Alternating Full Rounds with Partner
10 Rounds for Time (5 each)

12/10 Cal Row Ski or 9/7 Cal bike

9 Thrusters (R+115/75, Rx 95/65)

3/2 Rope Climbs

Goal: ~1:45 +/- 15sec Round

Time Cap: 25:00

C: Warm-up (No Measure)

Mobility
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

10/10 Side Lying Thoracic Rotations

2:00 Standing Straddle w/weight

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
6 Walking Inchworms

10 Deep Lunge Mountain Climbers

8/8 Dual DB Staggered Stance RDL

20 Alt Bird-Dogs

:20/:20sec Side Plank

B: Deadlift (Dead stop DL)

5:00 EMOM

3 Reps @ 75%

Rest 2:00

5:00 EMOM

2 Reps @ 80-85%

*Record heaviest double

C: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP
8 Toe to Bar

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

4 Strict Handstand Push-Ups

*increase HSPU by 2 each round

Goal: ~5 Rounds, i.e. Round of 12 Strict HSPU

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
200m Run

10 Barbell RDLs

5 Hip Muscle-Cleans

10 Medball Cleans

10 V-Outs

10 Single Arm Ring Rows

B: Warm-up (No Measure)

WOD Primer
2-3 Sets

-3-5 Power Cleans

-3-5 Toe to Ring + 1-2 Muscle-Up to Support or 5 Jumping Pull-Ups + 1 Slow Eccentric

-8-10 Wall Balls

*building weight on Power Cleans to working weight

C: Metcon (Time)

Run 2000m

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

22 Ring Muscle-Ups

22 Wall Balls

22 Power Cleans (R+165/110, Rx145/85)

22 Wall Balls

Run 2000m

Goal: 30:00-40:00

Time Cap: 40:00

SUBS: For the Ring Muscle-Up: variation of strict pull-ups and strict dips or ring rows and push ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back: 35min Cap

5 x 10 Pendlay Row (No Bouncing)

5 x 10 Bent Over Row (normal grip)

5 x 10 Bent Over Row (wide grip)

5 x 10 Yates Supinated Rows (wide grip)

5 x 20 Banded (red) Lat Pull Downs

Immediately After….

50 Empty BB Good Mornings

EMOM 10 (Off the RIG)

Min1 – Max effort BB Row (pronate grip)

Min2 – Max effort BB Supine Row