Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

10 ROUNDS – Time CAP 20min

5 Bench Press (160/130)

10 Deadlifts (230/160)

REST 3min

10 ROUNDS – Time CAP 20min

5 Close Grip Bench Press (Moderate/Heavy)

5 DB/BB Skull Crushers (Moderate/Heavy)

5 DB Pullovers (Heavy)

Remaining time:

GHD

Vups

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Olympic - Heavy
Percentages based on 1RM

10 Power Cleans @ 76%

8 Power Cleans @ 80%

6 Power Cleans @ 84%

4 Power Cleans @ 88%

2 Power Cleans @ 92%

B: Metcon (AMRAP - Reps)

5 Rounds for Reps
1 Minute Max Calorie Row, Ski or Bike

1 Minute Max Power Cleans (R+135/95, Rx 115/75)

1 Minute Max Burpees

1 Minute Rest

*Pick a number of reps for each and hold it throughout the 5 rounds

*Open standard is elbows in front of the bar on FS, hips fully open on the burpee.

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

Time Cap 8min
4 RFT

20 Box Jump Overs (24/20, 20/16")

10 DB Alt Snatch (50/35, 40/25)

5 DB OVHD Squat

B: Metcon (AMRAP - Rounds and Reps)

20min
400M Run

15 DB/KB Russian Swings (pair)

Max UNBROKEN DB/KB Push Press

Choose weight

C: Metcon (No Measure)

Burner (Time Cap 10min)
5 RFT

20 Air Squats

20 Alt Lunges

20 Alt Split Jump Lunges

10 Squats Jumps

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Time Cap 8min
4 RFT

20 Box Jump Overs (24/20, 20/16")

10 DB Alt Snatch (50/35, 40/25)

5 DB OVHD Squat

B: Metcon (AMRAP - Rounds and Reps)

20min
400M Run

15 DB/KB Russian Swings (pair)

Max UNBROKEN DB/KB Push Press

Choose weight

C: Metcon (No Measure)

Burner (Time Cap 10min)
5 RFT

20 Air Squats

20 Alt Lunges

20 Alt Split Jump Lunges

10 Squats Jumps

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time

50/42 calorie Row/Ski or Bike 41/36

Then:

10-9-8-7-6-5-4-3-2-1 Reps of:

Squat Cleans (R+135/95, Rx 115/75)

Strict Pull-ups

Then:

50/42 calorie Row/Ski or Bike 41/36

HomeGrown AthletX - Functional Fitness

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A: Metcon (6 Rounds for weight)

Barbell Complex
On the 1:30 x 6 Sets:

3 Front Squats

3 Push Press

*build to a heavy complex

B: Metcon (Time)

5 Rounds
400m Run

10 Thrusters (R+115/75, Rx 95/65