Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
10/10 Single Leg Glute Bridges

:20sec Hamstring Plank

3/3 Kneeling Jump to Lateral Broad Jump

B1: Back Squat (Find Heavy 2RM)

On a 10:00 Clock Find a Heavy 2RM for the day.

Rest 5min

B2: Back Squat

Complete 20 Reps @ 80% of today 2RM

Time Cap = 5:00

% Based on 2RM Back Squat from toda

C: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP
3-6-9-12-15-18...

American KBS (R+53/35, Rx44/26)

Burpees

*24 Double Unders b/s

Goal: Round of 18

SUB: 48 single unders

HomeGrown AthletX - HGX-FIT

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A: Bench Press (5 x 3 at 90% Approx 20min)

B: Metcon (No Measure)

Conditioning:

4 Rounds: Approx 15-20min

10/10 Single Arm DB Rows

10 Close Grip Bench Press

10 Bench DB Pull Overs

10 Rear Delt Flies

15 Banded Tricep Ext

Core: Sub 10min

10-20-30

GHD

Toes To Bar or Knees To Elbows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
5 Romanian Deadlift

5 Sumo Stance Good mornings

10 Alternating Supine Leg Raises

5 Kip Swings

B: Warm-up (No Measure)

Barbell Primer (light to moderate weight)
6:00 AMRAP for Quality

3 Clean High Pull

3 Clean Muscle Clean

3 Strict Press

3 Push Press

3 Push Jerk

C: Metcon (Weight)

Barbell Complex
Power Clean + Hang Power Clean + Push Jerk

Every :90, 9 Sets

Set 1: 2+1+2 @ 65%

Set 2: 2+1+1 @ 70%

Set 3: 1+1+1 @ 75%

Set 4: 2+1+2 @ 70%

Set 5: 2+1+1 @ 75%

Set 6: 1+1+1 @ 80%

Set 7: 2+1+2 @ 75%

Set 8: 2+1+1 @ 80%

Set 9: 1+1+1 @ 85

*Record Set 9

D: Metcon (Time)

30 Toe to Bar

30 Clean and Jerk (R+135/95, Rx 115/75)

30 Toe to Bar

SUBS: 30 Knee to Elbow or 30 V-Ups or supine toe to bar

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 20

DB Deficit Push-ups

DB Down/Up

Box Dips

Rest 1min

4 Rounds

100m Plate Overhead Carry

25 Plate Clean and Jerk

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Complete for quality
400m Run (both partners run

together passing back and forth

the Medball)

Medball Partner Sit-Up Toss x 10 Each Partner

Medball standing Rotational Partner Toss x 10 Each side each partner

Medball Russian Twist Toss x 10 Each side each partner

Plank Alternating Medball Taps x 20 each partner

400m Run (both partners run together passing back and forth the Medball)

B: Warm-up (No Measure)

Workout Primer
3 Rounds

10 Medball Front Squats

10 Empty Barbell RDLs

:30sec HS Hold

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2 Rounds

10 Wall Balls

10 Deadlifts w/moderate load

3-5 Strict Handstand Push- Ups or Pike Push-Ups

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1 Round

10 Wall Balls

6 Deadlifts with working weight

4 Strict Handstand Push-Ups or Box Handstand Push-Ups

C: Metcon (AMRAP - Rounds and Reps)

22:00 AMRAP w/partner
100 Wall Balls (R+20/14, Rx 16/12)

75 Deadlifts (R+185/135, Rx155/115)

50 strict Handstand Push-

Ups

Goal: 2 Rounds +/- 20 Reps

*splitting the workload in anyway you want

with the goal of getting as many reps as possible.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets or 10:00
200m Run

9 Scap Pull-Ups

8/8 DB Single Leg Cross- Body RDL

7/7 DB Windmill

6/6 SA DB Front Squat

5 Inchworm to Hollow Hold (1sec)

B: Front Squat (Every 2:00 for 8:00)

Set 1: 3 reps @ 65-70%

Set 2: 3 reps @ 65-70%

Set 3: 3 reps @ 65-70%

Set 4: 3 reps @ 70-75%

*Record Set 4

C: Metcon (Time)

400m Run

16 Double DB hang Power cleans (R+50/35, Rx 40/25)

12 Bar Muscle-ups

16 DB Alt Renegade Rows (L row + R row =2 reps)

400m Run

16 DB Alt Renegade Rows

12 Bar Muscle-ups

16 DB hang Power cleans

400m Run

Time Domain: 14:00-18:00

Time Cap = 25:00

SUBS: 3 best options for the day

-Box Bar Muscle-Ups

-Banded Bar Muscle-Ups

-Burpees Pull ups