Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets, for Quality

50 jumping jacks

8/8 BB Single Leg Romanian

Deadlift

6 High hang Muscle Cleans

:30sec Weighted Dead-Bug

(barbell)

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3 Rounds

5 Kneeling Jump to Vertical

Jump

3/3 Rotational Jump

10 Alternating Ice Skater Jumps

B: Metcon (Weight)

10:00 EMOM
Barbell Conditioning

6 Deadlift

4 Hang Power Cleans

Load: Choice

Score: Load Across

Goal: ~50% of Power

Clean

C: Metcon (5 Rounds for calories)

5 Rounds for Max Cals
:30sec Bike

2:00 Rest

Goal: bike 20-15 Cals/Men, 15-10

Cals/Women

HomeGrown AthletX - HGX-FIT

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A: Front Squat (:03Sec pause)

5% increase from last week

Build over 5 sets

2min rest between sets

B: Metcon (No Measure)

4 Rounds

30 BB Good Mornings (Add weight)

20 BB Curtsy Lunge

10 BB Box Step Ups

Then…

4 Rounds

10 Alt Single Leg Toes To Bar

10 Toes To Bar

10 Vups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

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2 Rounds

8 (Inchworm Push-Up + Squat)

10 Glute Bridge

:15sec Dead-Hang + :15sec

Active Hang

B: Back Rack Lunge (For Load)

20 Alt Reverse Step Back Rack Lunge

4 Sets

*build in weight each round to

make it as heavy as possible

R: 1:00 b/s

*Record Heaviest Weight.

C: Metcon (3 Rounds for time)

Every 12:00 for3 Rounds 36:00
400m Run

25 Air Squat

20 Push-up

15 Chest to Bar Pull-ups

20 Push-up

25 Air squat

400m Run

Today, is all about body weight conditioning - So hit it steady and hard. The goal is to have at least 1- 2min rest between rounds. We are looking for each movement to go relatively close to unbroken while at the same time maintaining quick and steady transitions.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for Quality
(10min Cap)

10 90/90 Hip Flow

10 Up dog down dog

10 Supermans

10 Alt Samson Lunge

B: Warm-up (No Measure)

BB/Technique primer
2 sets

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Snatch balance

3 Tall Sq Snatch

C1: Hang Power Snatch (Every 90sec, 4 Sets )

Hang Power Snatch Every 90sec, 4 Sets

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

2 Reps @ 80% *RECORD

% of Power Snatch

(top of the knee)

C2: Hang Snatch (Low Hang-Every 90sec, 4 Sets )

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

2 Reps @ 80% *RECORD

(just below the knee cap)

D: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP
5 Strict handstand Push-Ups

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

15 Box Jumps (R+24/20, Rx20/16″)

Goal: 4+ Rounds

SUBS: Box HSPU, DB Presses, Russian KBS, 15 Alternating Box Step-Ups

* a simple, challenging AMRAP of handstand push-ups, American KBS, and box jumps. Box jumps to day are to full extension at the hip and not like a box jump over, where we want to stay low. For handstand pushups we are thinking quick unbroken sets of 5 reps.

Points of Performance:

-Active overhead receiving position in the snatch.

-Hip Extension + Bar Close + Turnover

-Maintaining midline in both the handstand pushup and the KBS

HomeGrown AthletX - HGX-FIT

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A: Bench Press (4x8 at 70+%)

B: Metcon (No Measure)

Conditioning
10-15-20-15-10

BB Upright Rows (45/35)

BB Bicep Curls

BB Tricep Ext (Behind the neck)

BB Reverse Curls

DB Bent Over Flies (25/15)

Supinated Pull-ups

**After each set – 150M Farmers Carry (50/35)**

HomeGrown AthletX - Functional Fitness

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A): Warm-up (No Measure)

2 Rounds

250m Run

8/8 BB Single leg RLDs

10 Alt Cossack Squats (5/5)

6 Scap Pull-Ups + 6 Kip

Swings

10 Mountain Climber Lunges

B) : Strength

EMOM 10:00

min 1: 5 Back Squat

min 2: 3 Front Squats

*Working @ 75-80% of FS

C) : Metcon (5 Rounds for reps)

5 Rounds for Max Reps

1:00 on/1:00 off

10 Front Squat (R+155/105, Rx125/85)

-Max Toe to Bar

Goal: 8-10 TTB/Round

SUB: TTB, K2E, hanging knee raises or V-ups