Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Choice Machine

6/6 Single Leg DB/KB Squat with Leg Lift (Light)

6/6 Single Arm DB/KB Upright Row

6/6 Single Arm DB/KB Strict Press

:30sec Handstand Hold

B: Warm-up (No Measure)

Pistol Modifications
-Box Pistol Step-Down

-Pistol Sit to Box

-Heel Elevated w/weight Counter Balance

-Leg Behind KB Front Rack Pistol

C: Metcon (6 Rounds for calories)

3:00 AMRAP, 1:30 Rest, 6 Sets

10 Strict Handstand Push-Ups

12 Alt Pistols

10 Alt DB Snatch (R+60/40, Rx 50/30) (try to make this heavy so you have to power snatch, not muscle snatch)

-Max Cal Machine

Goal: ~ 1:00 +/- :15sec on Machine

SUBS: For the DB Snatch we can move towards a hang position and adjust loads

HomeGrown AthletX - HGX-FIT

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A: Bench Press (3x3 at 90-95%)

Approx 15-18min

B: Metcon (No Measure)

5 Rounds
10 Close Grip Bench Press

10 Bench DB Pull Overs

10 Rear Delt Flies

Max effort – Decline push-up (feet on bench/hands on DB)

Rest 1min

C: Metcon (AMRAP - Rounds and Reps)

Core: AMRAP 12

2-4-6-8-10-12 ETC.

Unbroken Knees to elbows

***After each set – run 100M***

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
250m Run

10/10 Side Plank Banded Rows

10 Hollow Rock

10 PVC Pipe Passthroughs

10 PVC Pipe or Empty Barbell OHS

B: Warm-up (No Measure)

Barbell Primer
3 Hang Snatch High Pull

3 Hang Power Snatch

3 Snatch Balance

3 Overhead Squat

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Take next 4min and build to starting weight

C: Snatch (Complex)

Every 2:00, 8 Sets

Snatch Pull + Hang Squat Snatch + TnG Squat Snatch

Start at 72%, Increase to a Heavy for the Day

*Note: Record heaviest complex

D: Metcon (Time)

3 Rounds
400m Run

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

7 Ring Muscle-Ups

SUBS RMU = Rx15 Chest to Bar Pull-Ups

7 Banded Strict Pull-Ups+ 7 box dips

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Part A: 2 Couplets

15min Time Cap:

10-8-6-4

DB/KB Goblet Squats

Burpee to bar (target)

Rest 2min

20-16-12-8

BB pronate rows (off J hooks)

Wall Ball

Part C: Core EMOM 10

Min 1: Banded Pallof Press

Min 2: Banded Pallof March (in place)

Min 3: Banded Pallof Single Leg Hold (Alt every 3sec)

Min 4: Banded Pallof Walkout (athletic position)

Min 5: Banded Pallof Rotation

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
250m Run

8/8 Single Leg Romanian Deadlift

6 (Inchworm Push-Up + Squat)

20 Alt Weighted BB Dead-Bug

20 Alt Weighted BB Glute Bridge March

B: Metcon (Time)

Partner WOD
60 Deadlifts (R+115/75, Rx 95/65)

60 Box Jumps (R+24/20, Rx20/16″)

50 Deadlifts (R+135/95, Rx 115/75)

50 Box Jumps

40 Deadlifts (R+185/125, Rx155/105)

40 Box Jumps

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

30 Box Jumps

20 Deadlifts (R+ 275/185, Rx 225/155)

20 Box Jumps

Goal: 18:00-25:00

Time Cap = 30:00

SUB: DL wt =30-40-50-60-70% of 1RM Deadlift for Weights

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
1:00 Row Ski or Bike

8 Scap Pull-Ups

50m DB Single Arm OH Carry

5 Strict Toe to Bar

B: Rope climb technique (Skill work)

-Go over Footwork for normal rope climbs

-Go over legless rope climbs. How to be safe at the top for the touch and foot position for the descent

C: Metcon (Time)

5 Sets
1 Legless Rope Climb

16/13 Cal Row Ski 12/9 Bike

9/9 Single Arm Push Press (R+50/35, Rx 40/25)

16/13 Cal Row Ski or 12/9 Bike

2 Rope Climbs

Rest: 2:00 b/s

Goal: 3:30-4:30/Round

Time Cap = 30:00

SUB: rope climb=5/5 Single Arm Ring Rows