Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Tabata warm-up
:20 On / :10 Off

Single or Double Unders

Plank Shoulder Taps

Air Squats

KB Swings (light)

B: Metcon (Weight)

Strength
Every 2:00 for 8:00

8/8 Bulgarian Split Squats 20x1 Tempo

3-5 Reactive Stick Jumps

-sub for reactive stick jumps could be broad jumps, high box jumps, or just squat jumps

C: Metcon (Time)

4 Rounds for Time

400m Run

12/10 Deficit DB Push-Ups

10 Dual DB Box Step-Overs (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)

40 Double Unders

Each partner will complete the full 4 rounds of these movements, but there is a little caveat to how teams will get this done. One partner starts on the run and one starts on the DB movements. If you never catch up to your partner then you will be able to finish in the fastest time possible with no rest periods. However it is likely that you will catch your partner at some point and need to rest. Goal here for each partner is to limit any rest periods and try to stay ahead of your partner

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
6 Inchworm Push-Ups

:30/:30 Pallof Press Hold

8/8 Staggered Stance Barbell Good-Mornings

10 Alt Dead-Bugs w/3sec pause at ext.

10 Alt Bird-Dog w/3sec pause at ext.

B: Deadlift

In a 15:00 Window

5 Reps @ 75%

3 Reps @ 80%

1 Rep @ 85% x 3 Sets

R: as needed b/s

*Record heaviest single

C: Warm-up (No Measure)

WOD Primer
10 Bar Kip Swings

5 Strict Pull-Ups

5 Strict Knee Raises

3 Hang Snatch High Pull

3 Hang Power Snatch

—

Add weight until you reach your working weight

D: Metcon (2 Rounds for time)

0:00-8:00

For Time

15-12-9

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

Chest to Bar

Time Domain: 4:00-7:00 for both sections

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
2:00 Cardio Choice

10 up dog down dog

20 shoulder taps

:30sec wt Dead-Bug

10 Plank Bird-Dogs

B: Metcon (No Measure)

Every 2:30 for 12 Sets

6 Burpee Over Rower or hurdle

15/12 Cal Row or 11/8 Cal Bike

20 Resistance Band Ski

SUB Row Cals 12/9

C: Metcon (No Measure)

Core Finisher
4 Rounds

10 Hollow Rocks

20 Mountain Climbers

- Max Unbroken L-Sit

*Tuck L-Sit if Needed

R: as needed b/s

HomeGrown AthletX - HGX-FIT

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A: Front Squat (1 1/4)

5 x 3 at 65-70%

Increase from last week

B: Metcon (No Measure)

BACK:

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality, Cap 10:00
1:00 Bike

5 No Dip Muscle Clean and Press (Empty Barbell)

5 Squat Cleans

5 Tall Box Jumps

:20-:30 Handstand Hold (Wall Supported)

B: Weightlifting Complex

Every 2:00 for 12:00

Power Clean + Hang Squat Clean + Front Squat + 2 Jerk

*start @ 60-65% and build to a heavy complex

C: Metcon (No Measure)

16:00 EMOM

Min 1: 3-5 Wall Walks

Min 2: 7 Hang Power Cleans + 7 S2OH (R+135/95, Rx 115/75)

Min 3: 21/15 Cal Row or Ski or 15/11 Cal Bike

min 4: 15 Wall Balls (R+20/14, Rx 16/12)

*Record total reps for each movement in notes

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Gymnastics Warm-up
Banded Shoulder Prep

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

-10 Banded Pull-Aparts palms down

-10 Banded Pull-Aparts palms up

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2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Bar Muscle-Up Drills (15:00-20:00 Practice)

-Bar in Rack Banded Muscle-Up

-Banded Bar Muscle-Up

-Box Bar Muscle-Up

-Dynamic Hip to Bar

C: Metcon (Time)

30 GHD Sit-Ups or Weighted Sit-Ups (15/10# Plate)

15 Bar Muscle-Ups

20 GHD Sit-Ups

10 Bar Muscle-Ups

10 GHD Sit-Ups

5 Bar Muscle-Ups

Time Domain: 7:00-11:00

15:00 Time Cap

D: Metcon (No Measure)

3 Sets - Accessories if time permits
4-6 Weighted Strict Pull-Ups or Pull-Up Negatives

10-12 Dual DB Bent Over Rows

2-4 Dragon Flags