Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
8 Barbell Good Mornings

10 Alternating Weighted Cossack Squat

0:30 Hollow Flutter Kicks

B: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
50 Double Unders

300/250m Row or Ski or 15/10 Cal Bike

10 Hang Squat Cleans (R+115/75, Rx 95/65)

MODIFICATIONS

DOUBLE UNDER

Reduce Reps

100 Single Unders

50 Line hops

ROW SKI BIKE

Decrease Distance

HANG SQUAT CLEAN

Decrease Load/Reps

Hang Power Clean

Single Dumbbell Hang Squat Clean

PVC Hang Power Clean + Front Squat

HomeGrown AthletX - HGX-FIT

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A: Back Squat (Build to a HEAVY 2)

HGX FIT 7.6.2021

BACK SQUAT

Warm-up for about 10min

Warm-up rep scheme (10/8/6/4)

BUILD TO A HEAVY 2 REP

Immediately…

4 Sets

10 BB Curtsy Lunge

10 KB Cyclist Squats

B: Metcon (No Measure)

BACK
5x10 Pendlay Rows (flat back/tabletop/NO bouncing)

5x10 Bent Over Rows (wide grip at 45 degrees)

5x10 Banded T-Bar Rows (Green Band)

HomeGrown AthletX - Functional Fitness

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A: Hang Power Clean (Complex)

5 Rounds

1 Clean Deadlift

2 Hang Clean Pulls

1 Hang Clean High Pull

1 Hang Power Clean

*Build up in wt

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 14
2, 4, 6, 8, 10….

Box Jump Over (R+30/24,Rx24/20″)

DB Alt Renegaded Row (R+50/35, Rx 40/25)

*Run 250m after every round

MODIFICATIONS:

BOX JUMP OVER

Decrease Height

Step Over

Broad Jumps

RENEGADE ROWS

Decrease Load

2x Shoulder Taps

Alternating Dumbbell Bench

RUN

13/10 Cal Bike

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
Max Reps Empty Barbell Bent Over Rows

10 Tempo Push-ups (5s down, full speed up)

B: Metcon (Time)

2000m Row or Ski or 120/84 Cal Bike

*Every 2 Minutes on the Minute Starting on the 0:00; perform 5 Burpees over the Erg or Hurdle

[Score = Time taken to complete the workout]

MODIFICATIONS

METERS/CALS

Decrease distance 1600m or 1200m

BURPEE OVER THE OBJECT

Step over

Burpees in place

"No Push-up" burpees

C: Metcon (No Measure)

Midline - If time permits
21-15-9:

Pausing Supermans (1s at top)

Ab mat sit ups

HomeGrown AthletX - HGX-FIT

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A: Bench Press

Warm-up for about 10min

Warm-up rep scheme (10/8/6/4)

BUILD TO A HEAVY 2 REP

Immediately…

3 Sets

10 DB Flys

8 DB Pullover (Heavy)

8 Close Grip Bench Press

B: Deadlift

12-9-6-3-6-9-12 (sample of %’s. 60/70/80/90/85/75/65)

START at 60% for your first 12reps and add weight throughout.

The second half should be heavier than the first half.

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Week#5)

Wave #1

Set #1 – 5 Back Squats @ 73%

Set #2 – 3 Back Squats @ 78%

Set #3 – 1 Back Squats @ 83%

Wave #2

Set #4 – 5 Back Squats @ 78%

Set #5 – 3 Back Squats @ 83%

Set #6 – 1 Back Squats @ 88%

Wave #3

Set #7 – 5 Back Squats @ 83%

Set #8 – 3 Back Squats @ 88%

Set #9 – 1 Back Squats @ 93%

Set #10 - 15 reps Front Squat at 50% of your 1 rep max back squat

Rest around 2min between sets

B: Metcon (Time)

1 Rounds for Time
90/70 Calorie Row 63/49 Cal Bike

70 Wall Ball Shots (R+20/14, Rx 16/12)

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

30 Burpee Box Jumps (R+24/20, Rx20/16″)

*Score = Total time it takes to complete the workout

This is a looooooong one. We can learn a lot about ourselves on these days. Strategy will be key.

One round should take anywhere between 15:00-20:00. Therefore, today’s workout will have a time cap of 25:00.

The goal will be to finish the workout in under 25:00, or accomplish as much work as possible within 25:00.

If you do not finish, log your time as 25:00 and log the number of rounds and repetitions in the notes section.

WORKOUT MODIFICATIONS

CALS

1200m Run

WALL BALLS

Decrease Load/Reps

Squat Jumps

Goblet Squats

Single Dumbbell Thrusters

Push Presses

POWER SNATCHES

Decrease Load/Reps

From the Hang

Single Dumbbell Power Snatch

BURPEE BOX JUMPS

Decrease Height/Reps

Step to Box

"No-push-up" Burpees