Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

CHEST: Time cap 25min

5 x 10 DBs Floor or Bench Press (70/55, 60/45)

5 x 15 DB Pull Over (Use bench)

5 x 20 DBs Deficit Push-ups

Rest: 30 seconds between sets

SUPERSET – 4 Sets (Rest 1min between sets)

DO NOT DROP BB DURING EA SET (Unloaded BB)

A. 20 x BB Reverse Curls

B. 20 x BB Shoulder 2 OVHD

HomeGrown AthletX - Functional Fitness

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A: Front Squat

5 Sets, resting as needed between:

1 Pausing Front Squat (2s in bottom)

2 Front Squats

All percentages based on 1RM Front Squat:

Set 1 – 55%

Set 2 – 60%

Set 3 – 65%

Set 4 – 70%

Set 5 – 75%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
75/50 Cal Row/Ski or 50/35 Cal Bike

50 Single DB Hang Clean and Jerks (R+50/35, Rx 40/25)

50 Single DB Reverse Lunges

50 Double DB Deadlifts

Looking to grind through this 15-minute workout that consists of mostly weightlifting movements

Your score for the day is total rounds and reps completed

The goal is to choose weights that allows you to complete at least 1 round

SINGLE DUMBBELL HANG CLEAN AND JERKS

This should be a weight that you can move for 20 reps unbroken when fresh

We’ll alternate arms every 5 reps today

After swinging the DB between the Knees like a Kettlebell, you can push press or jerk the weight overhead

SINGLE DUMBBELL REVERSE LUNGES

Hold the dumbbell however you’d like here (hang, goblet, shoulder)

Alternate legs on every reps

The back knee should touch the ground in the bottom but not slam. Be nice to your knees

MODIFICATIONS

75/50 CAL ROW/SKI or 50/35 CAL BIKE

60 Shuttle Runs [10 Meters]

HomeGrown AthletX - Functional Fitness

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A: Shoulder Press (Strict)

Build to a Heavy Set of 5

Our strength piece today is a heavy set of 5 strict press

We’ll have 15 minutes to build up in weight

Take the bar from to ground

Ensure the legs stay locked throughout to keep this strict presses

Making smaller jumps can be helpful in strict movements like this, as the ceiling isn’t as high as movements that involve the hips and legs

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
300m row/ski

9 Burpees over bar

Our conditioning piece is a simple couplet of meters and Burpees over a barbell

These rounds are designed to be relatively short

Count meters towards the rounds + reps score

For Example: 7+205 Reps

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back:

4 x 12 BB Bent Over Rows (Normal grip)

4 x 12 BB Bent Over Rows (Wide grip)

4 x 12 DB Single Arm Rows

***Between each set. Banded lat pulls for 1min (Green Band)

Shoulders:

4 x 12 BB Sumo DL High Pull

4 x 12 BB Upright Rows

4 x 12 Plate Front Delt with Rotation

4 x 12 Plate Rear Delt Fly (10 to 15#)

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

100 Double Unders

50 Shoulder Taps

80 Double Unders

50 Shoulder Taps

60 Double Unders

50 Shoulder Taps

40 Double Unders

50 Shoulder Taps

20 Double Unders

50 Shoulder Taps

B: Metcon (Time)

400m Run, 40 Medicine Ball Squat Cleans (R+20/14, Rx 16/12)

400m Run, 40 Power Snatches (R+75/55, Rx 65/45)

400m Run, 40 Pendlay Rows

400m Run, 40 Overhead Squats

400m Run, 40 Step ups (R+24/20, Rx20/16″)

400m Run, 40 Thrusters

*Time cap: 30 min.

MODIFICATIONS

400 METER RUN

25/18 Cal Bike

30 Shuttle Runs [10 Meters]

40 POWER SNATCHES

40 Dumbbell Power Snatches

40 Kettlebell Swings

40 OVERHEAD SQUATS

40 Front Squats

40 Single Arm Dumbbell Overhead Squats (20 Each)

40 STEP UPS

40 Reverse Lunges

HomeGrown AthletX - HGX-FIT

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 35 – ALL DB’s (Titus-Mitus WOD)

35 DL’s

35 Hang Power Clean

35 Front Squats

35 Shoulder Press

35 Thrusters

35 Push-Ups

35 Bent Over Rows

35 Hammer Curls

35 Tricep Extensions

35 Devil Press