Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Complex
10-15-20-15-20

Bench Press (135/95)

Deadlift (225/155)

*After each set complete 10 Chin-ups*

B: Metcon (No Measure)

Core: Time remaining

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
250m run

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

10 Hollow Rocks

10 Alt V-Ups

20 Glute Bridges

B: Front Squat

Take 10:00 to Establish 5RM Front Squat

R: 2:00

Every 2:00 x 2 Sets

5 Reps @ 90% of 5RM

*Record in notes 2 sets at 90%

C: Metcon (Time)

3:00 AMRAP, 1:00 Rest

20/16 Cal Row Ski, 16/14 bike

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

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

Continue until 100 Wall Balls

*Record time for 100 WB's

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Midline Primer
EMOM 10

Min1. Plank

Min2. Side Plank (left)

Min3. Side Plank (right)

Min4. Sliders (Feet to Hand)

Min5. Hand to Waist

**Work :45sec/Rest :15sec

B: Metcon (No Measure)

Landmines - 30min of WORK
3 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)

C: Metcon (No Measure)

Midline Finisher
12:00 AMRAP

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

Knees to elbow/waist

**After each set - Run 100M**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10/10 Staggered Stance DB RDLs

5 Walking Inchworms

:20/:20sec Single Leg Glute Bridge Hold

20sec Hollow Hold

:10/:10 Side Star Plank

B: Metcon (No Measure)

Weightlifting Primer
Every 2:30 for 12:30

3 Deadlift

5 Hang Power Clean

3 Deadlift

For Load: estimate to start would be 65% of 1RM Power Clean

C: Metcon (Time)

3 Person Teams, Waterfall

5 Rounds for Time (all partners will complete 5 rounds)

21/17 Row or Ski or 15/12 Cal Bike

12 Deadlift (R+155/105, Rx125/85)

9 Hang Power Cleans

Time Domain: 11:00-18:00

Time Cap: 20:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
10 Crossover Step-Overs

8/8 Single Arm Ring Rows

6 Yoga Push-Ups w/5sec Pause in Down Dog

:30sec Supine Grip Dead-Hang

5 Muscle Snatch

5 Thrusters

B: Warm-up (No Measure)

Primer
5 Burpees

5 Tng Power Snatch

5 Box Jumps

5 Thrusters

5 Pull-Ups (variant for workout)

R: 60sec

X2 Sets

C: Metcon (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes

1 minute Burpees

1 minute Power Snatches (R+75/55, Rx 65/45)

1 minute Box Jumps (R+24/20, Rx20/16″)

1 minute Thrusters

1 minute Chest-to-Bar Pull-Ups

1 minute Rest

D: Metcon (AMRAP - Rounds and Reps)

5:00 AMRAP

15 Barbell Bent Rows

10 Muscle Clean and Press

10 Overhead Squats

(R+45/35, Rx 33/15)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
50 jumping jacks

forward Quadruped Crawl in personal blue taped area

Reverse Quadruped Crawl

forward Quadruped Crawl in personal blue taped area

Reverse Quadruped Crawl

:30sec DB/ KB Dead-Bug

10 Plank Bird-Dogs

B: Metcon (AMRAP - Rounds and Reps)

26:00 AMRAP

20 GHD Sit-Ups or Weighted Sit-Ups

50m Daul DB Front Rack Carry (R+50/35, Rx 40/25)

10 Back Rack Reverse Lunges (R+135/95, Rx 115/75) *from the floor

5 Wall Walks