Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

TEAMS OF 2
AMRAP 25min

13/10 Cal Row or Ski or 9/7 Cal Bike

12 Hang Power Clean (R+95/65, Rx 75/55)

15 Push-ups

*Alternate Every Station With Partner. One partner works and one rests.

Example P1 Row while P2 rest after P1 is done P2 starts on HPC and P1 rest, once P2 is done P1 starts push ups and p2 rest then a new round where P2 rows and so on for 25 min

B: Metcon (No Measure)

3 Rounds
:30 side plank (each side)

14 Double Dumbbell Bent Over Row

28 Banded Pull-Aparts

Rest 2:00 between sets

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds
21 Cyclist Squats (53/35)

15 Back Squat (175/125)

9 Deadlift (225/155)

HomeGrown AthletX - Functional Fitness

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A: Gymnastics Stamina (2 Rounds)

:30s Max Strict Pull-Ups

Rest :30s

:30s Max strict C2B Bar Pull-Ups

Rest :30s

*use a band if needed

B: Metcon (Time)

50 Wallballs (R+20/14, Rx 16/12)

40 Box Jumps (R+24/20, Rx20/16″)

30 Lateral Barbell Burpees

20 Power Snatches (R+115/75, Rx 95/65)

1000m Run

*18min time Cap

C: Metcon (No Measure)

4 Rounds
10 Weighted AbMat Sit-Ups (Heavier Dumbbell)

10 Weighted AbMat Sit-Ups (Lighter Dumbbell)

10 AbMat Sit-Ups (Unweight)

Rest As Needed Between Sets. Have DB on Chest.

HomeGrown AthletX - Functional Fitness

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A: Gymnastics Practice

3-6 Rounds for Quality:
9 Box Jump Overs (R+24/20, Rx20/16″)

3-9 Chest To Bar Pull-Ups

Rest 1:00

*14min time cap

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min
1 Power Clean (R+155/105, Rx125/85)

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Cleans

30 Double Unders

…

Add 1 Power Clean Per Round

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 4.27.2021

CHEST: Time cap 25min

5 x 10 Incline Bench Press (with 45/35# plate)

5 x 10 BB Incline Close Grip Press

5 x 12 DBs Incline Flys

5 x 10 DB Pull Over (Use bench)

REST 2min (Rig set-up)

ARMS:

4 Sets ALL 15 reps

A. BB Rows from Rig (pronate grip)

B. BB Supinated Rows

C. BB Reverse Curls

HomeGrown AthletX - Functional Fitness

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A: Handstand Practice (Alternating On the Minute x 10 (5 Rounds):)

Min 1 – 5 Touch and Go Power Cleans

Min 2 – :30sec Freestanding HS

Build in weight on the cleans each round.

For the HS try and get on the wall if you haven't before or try to come off the wall and hold a free standing HS. Or L-sit DB hold

B: Metcon (Time)

50-40-30-20-10: Calories Row/Ski *

After each round:

10 Deadlifts (R+185/135, Rx155/115)

10 Handstand Pushups

40 Double-Unders

*Bike:: 36-29-21-14-7

C: Metcon (No Measure)

Midline
3 Rounds

20 GHD wall ball Sit-Ups w/ feet anchored

20 Supermans

Rest as needed between sets.