Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
250m jog

:30/:30 Pallof Press Hold

8/8 Staggered Stance Barbell Good-Mornings

10 Barbell Back Squats

1 Wall Walk to 15sec Nose Facing HS Hold

B: Back Squat

Every 2:30 for 10:00

Set 1: 10 Reps @ 65%

Set 2: 10 Reps @ 65%

Set 3: 10 Reps @ 65%

Set 4: 10 Reps @ 65%

Rest as needed b/t Sets

C: Warm-up (No Measure)

WOD Primer
10 Kip Swings

10 Ring Rows

5 Hang Muscle Cleans

5 Front Squats

1 Wall Walk to 15sec Nose Facing HS Hold

Then… add loads and work up to working movements and weight on barbell

D: Metcon (Time)

Open Prep Conditioning
18 Chest to Pull-Ups

6 Wall Walks

12 Squat Cleans (R+135/95, Rx 115/75)

15 Chest to Bar Pull-Ups

5 Wall Walks

10 Squat Cleans (R+155/110, Rx125/85)

12 Chest to Bar Pull-Ups

4 Wall Walks

8 Squat Cleans (R+175/125, Rx135/95)

9 Chest to Bar Pull-Ups

3 Wall Walks

6 Squat Cleans (R+195/140, Rx145/105)

Goal Time Domain: 11:00-18:00

Time Cap: 20:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 EMOM
min 1: :45sec Row (:20sec ez, :15sec moderate, :10sec hard)

min 2: 5x (2 for 1 Burpee)

min 3: :20sec/:20sec Single Leg Glute Bridge Hold

min 4: 20 Bent Over Reverse Flys *light

min 5: 20 Alternating V-Ups

*2 for 1 burpee is 2 push-ups into the burpee

B: Metcon (Time)

5m Row or Ski for Time (SUB: 4250m Row or ski)

-Every 3:00 Complete, alt stations

Station 1: 200m Run

Station 2: 60 DU (60 singles)

*start on the rower

Goal: 27:00-33:00

Time Cap: 39:00

C: Metcon (No Measure)

If time permits
A) Strict Toes to bar or Strict knee-raises

• 3 sets of 10

• (Perform the eccentric or "lowering" portion of the exercise slowly and with control)

C) Rolling Planks

• Accumulate 50 (25 each side) with as little rest/sets as possible

HomeGrown AthletX - HGX-FIT

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A: Front Squat (1 1/4, Every :90 sec)

5x3 at 75%

Last week for 1 1/4

B: Metcon (No Measure)

Back
Landmines:

Single arm bent over row

T Row (with green band/rope)

Pull-ups

.......

DBs Bent over rows (together)

Banded Lat pulls

Chin-ups

C: Metcon (No Measure)

Core Conditioning
10:00 EMOM

Abmat Situps

Russian Twist

Single Leg Vups

Ankle Touches

Hollow Rock

Bicycle

Pelvic Raises

Side Plank (right)

Side Plank (left)

Circle of Death

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

10 Bootstrap Squats

10 Alternating Bird-Dogs w/3sec at Extension

10 Alternating PVC Pipe Thoracic Twists

8-10 Foam Roller Thoracic Extensions

—--

2 Rounds (Barbell Primer)

3 Dip Shrug and High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance

—-

Then walk through 1-2 rounds w/ empty barbell or light loads of the barbell complex for the day

B: Weightlifting Complex

Every 90sec for 10 Sets

Power Snatch + Snatch Balance + Squat Snatch + OHS

*build to a heavy, start @ ~60% of 1RM Power Snatch

*Record heaviest complex

C: Metcon (AMRAP - Rounds and Reps)

14:00 AMRAP
22 Alt DB Hang Snatch (R+50/35, Rx 40/25)

11 Burpee Box Jump Overs (R+24/20, Rx20/16″)

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

Goal ~4 Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM
min 1: 15 Banded Good Mornings + 5 Inchworm Push-Ups

min 2: :20sec Passive Hang + :20sec Active Hang

min 3: 30sec Jump Rope Practice

min 4: 10 Kip Swings + 5 Strict Knee Raises

B: Ring MU Progression

-Support Hold (both top of dip and bottom of dip)

-Ring Row Muscle-Up Transitions

-Hollow Rock Ring Row Muscle-Up Drill

-Toenail Spot Muscle-Up

- The Kip swing

-Spotted Ring Muscle-Ups

-Seated Banded Ring Muscle-Ups

C: Metcon (Time)

15 Ring Muscle-Ups

90 Double Unders (180 single unders)

30 Strict Handstand Push-ups

10 Deadlifts (R+ 275/185, Rx 225/155)

30 Toe to Bar

10 Deadlifts

30 Strict Handstand Push-ups

90 Double Unders

15 Ring Muscle-Ups

Goal Time Domain: 18:00-25:00

Time Cap: 30:00

HomeGrown AthletX - HGX-FIT

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A: Bench Press

Complete as the following (time 20min)

Every 1min for 5mins

1x5 at 60% of 1RM

….then....

Every 1:15 for 5mins

1x4 at 70% of 1RM

….then....

Every 1:30 for 4:30mins

1x3 at 80% of 1RM

….then....

Every 2mins for 4mins

1x2 at 85-90%

B: Metcon (No Measure)

DB Conditioning
20:00 EMOM (Single DB – Heavy)

Min1: DB Close Grip Floor Press (Crush grip)

Min2: DB Pull Overs

Min3: DB RDL (Crush Grip)

Min4: DB Offset Push-ups

Min5: DB Bicep Curl (Crush grip)

C: Metcon (No Measure)

Core Conditioning
10:00 EMOM

Abmat Situps

Russian Twist

Single Leg Vups

Ankle Touches

Hollow Rock

Bicycle

Pelvic Raises

Side Plank (right)

Side Plank (left)

Circle of Death