Workout of the day

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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: Warm-up (No Measure)

Barbell Primer
2 Rounds (empty BB)

Hang Snatch High Pull

Hang Muscle Snatch

Snatch Balance

Overhead Squat

2 Rounds, (add weight)

Hang Snatch High Pull

Hang Power Snatch

Hang Squat Snatch

C: Hang Snatch (12min Cap)

Find a 2RM

Goal is to hit 85-90% of 1RM

D: Metcon (Time)

6 Rounds for time
12 Box Jump Overs (R+24/20, Rx20/16″)

8 Overhead Squats (R+115/75, Rx 95/65)

4 Ring Muscle-Ups

Rx 4 Strict Pull-Ups + 4 Strict Ring Dips

SUB: 12 Alternating Box Step-Ups

8 Alternating OH Lunges

6 Ring Rows + 6 Box Dips

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (Time)

For Time: 8min Cap

21 Vups/Knee-ups

42 Push-ups

15 Vups/Knee-ups

30 Push-ups

9 Vups/Knee-ups

18 Push-ups

B: Metcon (No Measure)

Arms/Shoulders: Tabata style – 2 Rounds

Tabata = :20sec work, :10sec rest (in this case, static position)

**Go ALL out during the work portion**

Pair of DB/KB 5/2.5 plates

Bicep Curls

Strict Press

Bent Over Rows

Side Lateral Delt Raises

Front Delt Raises

**During rest, HOLD in a static position***

REST 1MIN…Then start Round 2

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds of

8-10 Plate A-T-Y-W

10 Plate Prone Drag

----

2 Rounds

10 Glute Bridge

10 band Face Pulls

10 alternating plank shoulder taps

B: Metcon (Time)

In Teams of 3
90 Bench Press (R+175/115, Rx135/95)

60 Abmat Sit-Ups

30 Wall Walks

60 Abmat Sit-Ups

30 Rope Climbs

60 Abmat Sit-Ups

Goal: 25:00-30:00

Time Cap = 35min

Today, we are hitting a fun team workout, where we will always have one partner working, one holding a "Pumpkin" and the other partner resting. The idea here is that we work into a workout with more rest than work so that each set is done fast an efficiently. We should expect that the bench press move in the range of 5-10 reps at a time. We should hit sets of 20 on the abmat sit-ups. When we hit the wall walks today we can either go with 1-1-1 rotating until each partner has done 10 or we can have athletes hit it as quick short sets of 2-4 reps at at time until completion. For the rope climbs this will be quick and efficient with athletes doing a little round robin just cycling in one after the other. Because of the amount of stations today we can have teams start on different stations to work through the workout without having many bottlenecks today.

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds, For Quality (10:00 Cap)

1:00 Row Ski or Bike

6 Front Rack Squat (empty bar)

6 Push Press

5 High Box Jumps + 5 Box Jump All

the Way Overs

:20-:30 Handstand Hold (Wall

Supported)

B: Warm-up (No Measure)

WOD Primer
3 Round

7 Thrusters

5/4 Cal Row ski or bike

3 BBJO’s

R: 1:30 b/s

On the 3rd round build to a weight that is over our working weight.

C: Metcon (Time)

4 Rounds for Time
21 Thrusters (R+95/65, Rx 75/55)

15/12 Cal Row or Ski 11/8 Cal Bike

9 Burpee Box Jump Overs (R+30/24,Rx24/20″)

Goal: 12-1800

Time Cap = 20min

The key to this workout will be understanding what type of sets you are going to hit on the thrusters, managing your pace on the row and staying steady during the burpee box jump overs. By going a little heavy in the workout primer we can go into the workout with the weight feeling a bit lighter. Moving these sub maximal loads should feel snappy and fast.

Points of Performance:

-Maintaining Midline in and out of the squat and into the press overhead.

-Line of action of the barbell. i.e. bar path and finish position overhead (We want the bar to finish with biceps covering ears.)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Sets, for Quality

50 jumping jacks

8/8 BB Single Leg Romanian

Deadlift

6 High hang Muscle Cleans

:30sec Weighted Dead-Bug

(barbell)

------

3 Rounds

5 Kneeling Jump to Vertical

Jump

3/3 Rotational Jump

10 Alternating Ice Skater Jumps

B: Metcon (Weight)

10:00 EMOM
Barbell Conditioning

6 Deadlift

4 Hang Power Cleans

Load: Choice

Score: Load Across

Goal: ~50% of Power

Clean

C: Metcon (5 Rounds for calories)

5 Rounds for Max Cals
:30sec Bike

2:00 Rest

Goal: bike 20-15 Cals/Men, 15-10

Cals/Women

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Front Squat (:03Sec pause)

5% increase from last week

Build over 5 sets

2min rest between sets

B: Metcon (No Measure)

4 Rounds

30 BB Good Mornings (Add weight)

20 BB Curtsy Lunge

10 BB Box Step Ups

Then…

4 Rounds

10 Alt Single Leg Toes To Bar

10 Toes To Bar

10 Vups