Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
(10min Cap)

10 90/90 Hip Flow

10 Alternating Scorpion

Stretch (5/5)

10 Samson Walking

Lunge (5/5)

B: Back Squat

Every 2:00, 5 Sets

Set 1: 3 Reps @ 70-75%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 80%

Set 4: 3 Reps @ 80%

Set 5: Max Reps @ 80%

Record Set 5 and notes for 80% weight

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP
20/16 Cal Row or Ski or 14/12 Cal Bike

15 Toes to bar

10 Power Snatches (R+95/65, Rx 75/55)

*Add 2 reps to the Snatches each round

Goal: 5+ Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10 Jumping Jacks

10 Deep Lunge Mountain Climbers

10 Alt Scorpions

10 Alt V-Ups

B: Warm-up (No Measure)

WOD Primer
2 Rounds

10 Cals

5 Bar Facing Burpees

15 Double Unders

C: Metcon (Time)

3 Sets

15-12-9 Calorie (row, ski or bike you pick)

Bar Facing Burpees

45-36-27

Double Unders

RX

12-9-7 Calorie

Bar Facing Burpees

36-27-21

Double Unders

HomeGrown AthletX - HGX-FIT

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A: Front Squat (:03sec Pause for a double)

5% increase from last week (Last week – challenge yourself)

Build over 5 sets

**2min rest between sets

B: Metcon (No Measure)

Conditioning:

4 Rounds

10 Heavy DB Single Arm Alt Deadlifts

10 BB Sumo DL High Pull

100M Farmers Carry (High/Low)

Then…

3 Rounds

Med Ball (A,B,C….Z) All Cap Letters

If you pause or drop med ball, 10 Burpees

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
250m Run

8/8 BB Single Leg RDL

6 (Inchworm Push-Up + Squat)

:30sec BB Weighted Dead-Bug

10/10 Glute Bridge Marching

B: Warm-up (No Measure)

Barbell Primer
3 Sets, working up to hang power clean weight

3 Deadlift

3 Hang Clean High Pull

3 Hang Muscle Cleans

3 Hang Power Clean

Then take 1-2 Sets to

Work up to Deadlift Starting Weight

C: Metcon (Time)

3 Rounds

400m Run

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

25m DB Farmers Carry (R+60/40, Rx 50/30) (12.5m down 12.5m back)

Goal: 8:00-10:00/Set

Time Cap = 12:00/Set, 29:00

SUB: 50% for Deadlifts and Power Cleans, Bike 40/30 Cals

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Banded Shoulder Prep

-10/10 Banded External Shoulder Rotations

-10/10 Banded Internal Shoulder Rotations

-10/10 Banded Single Arm Straight Arm Lat Pull-Down

-15 Banded Pull-Aparts

-10/10 Palms Up Banded Lateral

Shoulder Raises

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2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

B: Metcon (AMRAP - Reps)

Handstand Push-Up Density
7:00 AMRAP

5 Unbroken Strict Handstand.

Rx: 3 Unbroken strict Handstand Push-Ups

SUB : 5 Ab mat HSPU or 5 Box Handstand Push-Ups

C: Metcon (AMRAP - Rounds and Reps)

16:00 AMRAP
15/12 Cal Row or Ski or 11/8 Bike

12 Push-Ups

20 Abmat Sit-Ups

2 Wall Walk

*add 1 Wall Walk Each Round

Goal: ~5 Rounds

SUB: 10 Band Assisted Push-Ups

Our ideal scale for the push-up would be a band assisted pushup to keep athletes with quality movement and moving as a moving plank position.

HomeGrown AthletX - HGX-FIT

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A: Bench Press (4x8 at 75-80%)

Record your working weight for all 4 sets

B: Metcon (No Measure)

Conditioning
10-9-8-7-6-5-4-3-2-1

Strict Pull-ups or Jumping Pull-ups

DB Incline Bench Press (50/35, 40/25)

DB Bent Over Rows (together)

DB Bent Over Reverse Flies (25/15, 20/10)

DB Pull Overs

***After each round = 25 Banded Tricep Ext