Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Gymnastics Warm-up
-10/10 Banded Single Arm Straight Arm Lat Pull-Down

-10 Banded Pull-Aparts palms down

-10 Band Pull-aparts palms up

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2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Muscle-ups (Strict Ring )

Progressions

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

400m run

2/1 Strict Ring Muscle-Up

15 KBS (R+70/53, Rx 53/44)

50m single KB farmers Carry (25m down, 25m back)

D: Metcon (No Measure)

3 Sets, For Quality
10 Feet Elevated Ring Rows

5 Tempo Ring Push-Ups (3311)

-Max Dual KB OH Hold

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1:00 Row

5 bootstrappers (5sec in hole pressing knees out)

5 Yoga Push-Ups

10 Deep Lunge Mountain Climbers

5 Box Jumps

B: Back Squat

Every 3:00 for 9:00 (3 Sets)

10 @ 60-70%

% based on 1RM back squat

*Record heaviest set of 10reps

C: Metcon (4 Rounds for time)

Every 4:00 for 16:00

20/16 Cal Row Ski 15/13 Cal Bike

15 Push Press (R+115/75, Rx 95/65)

15 Box Jump Overs (R+24/20, Rx20/16″)

Goal: 3:00 +/-15sec per round

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
:30sec Jump Rope

10 Scapular Push-Ups

5 Ring Support Shrugs

10 Hollow Rocks

10/10 Single Leg Glute Bridges

B: Bench Press

Every 2:30 minutes x 5 sets

10 reps @ 60-65%

8 reps @ 65-70%

6 reps @ 70-75%

4 reps @ 75-80%

2 reps @ 85-90%

% based on 1RM bench press

C: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Time Domain: 4:00-8:00

Time Cap: 10:00

D: Metcon (No Measure)

5 Rounds for quality
5 Strict Ring Dips or bench dips

10 Dual DB Chest Supported Rows

30sec HS Hold

R: as needed b/s

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Broshesh)

DB Incline Press and DB Decline Press

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Round for quality
10 up dog down dogs

10/10 thoracic rotations

10 Alt Box Step-Ups

6 single db Front Squats

6 single db Strict Press

8 Scapular Pull-Ups

8 Kip Swings

B: Metcon (Time)

12 Days of Fitness
Day 1: Burpee Bar Muscle-Up

Day 2: Duel DB Thrusters (R+50/35, Rx 40/25)

Day 3: Duel DB Hang Power Cleans

Day 4: Duel DB Front Rack Reverse Lunges

Day 5: Duel DB Deadlifts

Day 6: Duel DB Push Press

Day 7: Push ups

Day 8: Duel DB Alt Rengade Rows

Day 9: Toe to Bar

Day 10: Single DB Step-ups (R+24/20, Rx20/16″)

Day 11: Box Jumps

Day 12: 1200m Run

Time Cap: 50:00

DO NOT DROP THE DB!

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
400m Run

10 Banded Goodmornings

6 Plate A-T-Y-W

10 glute bridges

20 alternating plank shoulder taps

B: Bench Press (1RM)

12:00 to Establish

1RM Bench Press

R: 3:00 after 1RM Bench

12:00-15:00 on Clock

C: 1-Mile Run (Time)

Max Effort 1-Mile Run
From 15:00-25:00 on the Clock (10:00 Time Cap)

R: 25:00-28:00 on Clock

D: Metcon (Time)

30 Reps for Time @ 80% of 1RM Bench

-7min Time Cap

28:00-35:00 on Clock for the Day

*Record in notes, weight used for 30reps