Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Push Press

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 70%

Set 3: 5 reps @ 75%

Set 4: 5 reps @ 78%

Set 5: 5 reps @ 80%

- Rest ish minutes B/T Sets

% are based off your 1rm Push Press

B: Metcon (5 Rounds for time)

Every 5:00 For 5 Rounds

400m Run

20 Alt Dumbbell Snatch (R+50/35,Rx40/25)

10 Strict Handstand Push-ups

Machine Scale:

Ski / Row: 30/24 calories

HomeGrown AthletX - HGX-FIT

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A: Front Squat (% off of your 1RM)

Every 2min

Set 1-3: 4 Reps @75%

Set 4: 4 Reps @ 80+%

Set 5: 4 Reps @ 85%

B: Metcon (No Measure)

4 Rounds

10/side DB Single Arm Rows

10 DB Pullovers

Into...

4 Rounds

10 BB Pendlay Rows

10 BB Yates Rows

Into...

4 Rounds

10 BB Bicep Curl

Max effort Chin-ups

HomeGrown AthletX - Functional Fitness

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A: Squat Clean (Halt Squat Clean Below Knee)

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 70%

Set 3: 3 reps @ 75%

Set 4: 3 reps @ 75%

Set 5: 3 reps @ 75+%

Set 6: 3 reps @ 80+%

- Rest 1is minutes B/T Sets -

Cleans are not touch and go,

% are based off your 1rm Hang Clean

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
25m Single Arm Overhead Walking Lunge (R+50/35, Rx40/25) (12.5m down, 12.5m back outside)

250 m Run

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

Machine Subs:

Bike: 18/13 Cals

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

10 Inch Worm + Push-up

10 Burpees

10 Empty Bar good morning

B: Back Squat (2sec pause in the 1st 2 reps + 2 regular no pause)

Set 1: 2+2 reps @ 65%

Set 2: 2+2 reps @ 70%

Set 3: 1+2 reps @ 75%

Set 4: 1+2 reps @ 80%

Set 5: 1+2 reps @ 80+%

- Rest 1 sh minutes B/T Sets -

% are based off your 1rm Back Squat

C: Metcon (Time)

15 Thrusters (R+95/65, Rx 75/55)

30 Ab mat Sit-ups

15 Thrusters

10 Power Cleans

15 Thrusters

30 Ab Mat Sit-ups

15 Thrusters

10 Power Cleans

15 Thrusters

30 Ab mat Sit-ups

15 Thrusters

10 PowerCleans

Goal: 12:00-13:30

Cap: 18 Min

Stay unbroken on the thrusters and find a smooth cadence on the other movements leaving you with the ability to transition quickly. Keep times consistent.

HomeGrown AthletX - HGX-FIT

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A: Deadlift (20min)

Find 1RM

B: Bench Press (% based on 1RM)

Set1: 8 reps @ 60%

Set2: 8 reps @ 65%

Set3: 8 reps @ 65%

Set4: 4 reps @ 70%

Set5: 4 reps @ 75%

Set6: 4 reps @ 75+%

Immediately into...

4 Sets

10 DB Pullover

10 Dips (Bench)

15 Plate Bicep Curls + 15 Plate Tricep Ext

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

1:00 Jog or machine of choice

:30/ Side Samson Stretch

10 Air Squats

6 Empty Barbell Muscle Snatch

B: Hang Snatch (Halt Snatch Below Knee)

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 70%

Set 3: 3 reps @ 75%

Set 4: 3 reps @ 75%

Set 5: 3 reps @ 75+%

Set 6: 3 reps @ 80+%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go

% are based off your 1RM Hang Snatch but today's Sq Snatch are from the floor with the pause below the knee

C: Metcon (5 Rounds for reps)

20:00 EMOM (5 Rounds)
Min 1: 3-5 Bar Muscle-ups

Min 2: 18/14 Cal Row/Ski or 14/10 Bike

Min 3: 60 Double Unders (Sub 120 singles)

Min 4: 5 Deadlifts (R+ 275/185, Rx 225/155)

Machine Subs:

Run: 200m