Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2:00 Row

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2 Rounds through

10 Wrist Circles (each direction)

10 Big Arm Swings

8/side Quadruped Thoracic Rotations

:30sec/side KB Ankle Stretch

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1 Rounds

10 Front Squats

10 Push Press

10 Thrusters

4 Chin-Ups + 15sec Chin Over Bar Hold

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Then start adding weight to working weight

B: Metcon (Time)

Alternating Full Rounds with Partner
10 Rounds for Time (5 each)

12/10 Cal Row Ski or 9/7 Cal bike

9 Thrusters (R+115/75, Rx 95/65)

3/2 Rope Climbs

Goal: ~1:45 +/- 15sec Round

Time Cap: 25:00

C: Warm-up (No Measure)

Mobility
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

10/10 Side Lying Thoracic Rotations

2:00 Standing Straddle w/weight

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
6 Walking Inchworms

10 Deep Lunge Mountain Climbers

8/8 Dual DB Staggered Stance RDL

20 Alt Bird-Dogs

:20/:20sec Side Plank

B: Deadlift (Dead stop DL)

5:00 EMOM

3 Reps @ 75%

Rest 2:00

5:00 EMOM

2 Reps @ 80-85%

*Record heaviest double

C: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP
8 Toe to Bar

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

4 Strict Handstand Push-Ups

*increase HSPU by 2 each round

Goal: ~5 Rounds, i.e. Round of 12 Strict HSPU

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
200m Run

10 Barbell RDLs

5 Hip Muscle-Cleans

10 Medball Cleans

10 V-Outs

10 Single Arm Ring Rows

B: Warm-up (No Measure)

WOD Primer
2-3 Sets

-3-5 Power Cleans

-3-5 Toe to Ring + 1-2 Muscle-Up to Support or 5 Jumping Pull-Ups + 1 Slow Eccentric

-8-10 Wall Balls

*building weight on Power Cleans to working weight

C: Metcon (Time)

Run 2000m

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

22 Ring Muscle-Ups

22 Wall Balls

22 Power Cleans (R+165/110, Rx145/85)

22 Wall Balls

Run 2000m

Goal: 30:00-40:00

Time Cap: 40:00

SUBS: For the Ring Muscle-Up: variation of strict pull-ups and strict dips or ring rows and push ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back: 35min Cap

5 x 10 Pendlay Row (No Bouncing)

5 x 10 Bent Over Row (normal grip)

5 x 10 Bent Over Row (wide grip)

5 x 10 Yates Supinated Rows (wide grip)

5 x 20 Banded (red) Lat Pull Downs

Immediately After….

50 Empty BB Good Mornings

EMOM 10 (Off the RIG)

Min1 – Max effort BB Row (pronate grip)

Min2 – Max effort BB Supine Row

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
5 Inchworm Push-Ups

10 Alternating Scorpions

10 Prone PVC Pipe Passovers

10 Alt V-Ups

10/10 Single Leg Glute Bridges

B: Warm-up (No Measure)

Barbell Primer
5 Sets, Building weight

2 Muscle Snatch

2 Snatch Grip Push Press

2 Snatch Balance

2 Overhead Squat

C: Squat Snatch (18:00 Running clock)

3 Sets For Load:

4 Reps @ 75%

Rest 1:30

3 Reps @ 80%

Rest 1:00

2 Reps 85%+

- Rest 2:00 B/T Sets

*Reps can be touch and go or singles (Athlete choice)

% based on 1RM Snatch

*Record heaviest 2 reps

D: Metcon (Time)

10/8 Cal Row Ski or Bike 7/5

20 Alt DB Snatch (R+50/35, Rx 40/25)

30/24 Cal Row Ski or Bike 21/17

20 Alt DB Snatch

10/8 Cal Row Ski or Bike 7/5

How fast can you go?!

Goal: 4:00-7:00

Time Cap = 7:00

E: Metcon (No Measure)

If time permits: Midline
4 Sets

15 Russian Plate Twist

20 V-Ups

-Max Hollow Hold

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
:15sec Dead-Hang + :15sec Active Hang

10 Ring Rows

10 BTN Strict Press

:15sec Barbell OH Hold

10 Alt Jumping Lunges

B: Split Jerk

Take 10:00 to Find a Challenge 3RM for the Day

*Record heaviest 3RM

C: Metcon (4 Rounds for time)

21 Pull-Ups

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

9 Shoulder to Overhead (R+155/105, Rx125/85)

Rest 2:30 B/T Rounds

SUBS: For pull-ups, going to strict banded pull-ups, or ring rows will be the go to scale for the day.