Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets or 10:00

1:00 Cardio Choice

9 Scap Pull-Ups

8/8 Single Leg Cross-Body RDL

7/7 DB Windmill

5 Inchworm to Hollow Hold (1sec)

B: Weighted Pull-ups

Take 10:00 to Find a Heavy 3 Rep

C: Metcon (4 Rounds for time)

Every 6:00 for 24:00

100m Farmer Carry (R+60/40, Rx 50/30)

6 wall walks

10 Burpee Pull-Ups

20 Weighted Sit-Ups

Goal: ~4:00/Round

C: Metcon (No Measure)

Core
3 Sets, For Quality

:20/:20 Side Plank

:20sec Rest

:20 Hollow Rocks

:20sec Rest

:20sec Alt V-Ups

:20sec Rest

-Max Plank Hold

R: as needed b/s

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
8 Reps of Each x A-T-Y-W w/2.5-5# weight plates

10/10 Plate Prone Drag

Into…

2 Rounds

10 Barbell Strict Press + 10sec OH Hold

10 Ring Face Pulls

:30sec Ring Plank Hold

10 Hollow Rocks

B: Bench Press (31x1 Tempo )

Every 2:00 for 10:00

5 Reps @ 60%

% of 1RM Bench Press

C: Metcon (Time)

10 Rounds for Time

24 Double Unders

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

4 Strict Handstand Push-Ups

Goal Time Domain: 8:00-12:00

Time Cap: 15:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
10m Low Crawling Lunge

10 Goblet Squats

7 Banded Russian KBS

3 Broad Jumps

B: Warm-up (No Measure)

Snatch Primer
A) Hang Snatch High Pull + Hang Muscle Snatch + Snatch Grip Strict Press + Overhead Squat + Drop Snatch + Tall Snatch

C) Low Hang Power Snatch + Hang Squat Snatch + Overhead Squat + Low Hang Squat Snatch

C: Power Snatch

Power Snatch + Hang Power Snatch + Overhead Squat

10:00 EMOM

2+2+2

Load: Choice

D: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

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

1-2-3-4-5-6-7…. Burpee Box Jump Overs (R+24/20, Rx20/16″)

Goal: Get through the 7 BBJO round and into the round of 8 BBJO.

HomeGrown AthletX - HGX-FIT

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A: Deadlift (Wave x3)

9-7-5, 9-7-5, 9-7-5

Start at 68-70%. Build to a heavy set for each rep count.

:20sec to change weight b/t rep count.

1:30 rest b/t wave

B: Metcon (No Measure)

Arms: 3 Rounds

Bicep "21"

10/Arm DB Single Arm Tricep Ext (behind head)

Midline: Every 1min for 15min. Alternate between

Plank Hold, 1min

7 to 10 Strict Toes To Bar

L-Sit, :30 to :40sec

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for Quality (Cap 10:00)
1:00 Cardio

6/6 KB Windmills

30sec/30sec Shoulder CARs

8 Scapular Pull-Ups

8 Ring Rows

B: Turkish Get Up

Take 10:00 to Find a Heavy Turkish Get-Up (Each Side)

C: Metcon (2 Rounds for reps)

16:00 EMOM

Min 1: 150m run or 12/9 Cal Bike

Min 2: 10 Strict Pull-Ups

Min 3: 50 DU

Min 4: 1/1 Turkish Get-Ups (R+50/35, Rx 40/25)

12:00 EMOM

Min 1: 200m run or 15/11 Cal Bike

Min 2: 10 Strict Pull-Ups

Min 3: 75 DU

Min 4: 1/1 Turkish Get-Ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets or 10:00 for Quality
25ft/25ft Quadruped Crawl Forward/Back

10 Empty Barbell RDLs + 5 No Dip Muscle Cleans

10 Air Squats @ 3030 Tempo

60sec Dead hang

10 Alternating Lunges

B: Metcon (No Measure)

8:00 EMOM

Min 1: 8/8 Bulgarian Split Squat 21x0 Tempo

Min 2: 5 Seated Box Jump to High Box

C: The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
(Rx135/95, scaled 115/75)