Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Rx: 75/55

Scaled Option:

50 Power Snatches (65/45 lb)

CAP: 12 min

-- Once you finish part A rest 3 min and then start part B.

B.: 2.5k Run (Time)

2.5k Run

HomeGrown AthletX - Functional Fitness

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A: Push Jerk (On the Minute x 10:)

2 Push Jerks

This 10-minute EMOM of 2 push jerks are from the floor

Athletes have the option of building in weight or staying at a challenging load across

The goal here isn’t to go super heavy, rather it’s to hang out at or just above workout weight

This ‘on the minute’ work is a chance to dial in technique and get comfortable cycling moderately heavy reps

Record your weight as the heaviest load lifted over the 10 minutes

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
35 Double Unders

9 Deadlifts (R+155/105, Rx125/85)

7 Hang Power Cleans

5 Push Jerks

This conditioning piece focuses on moderate weight barbell cycling

Your score over the 12 minutes of work is total rounds + reps completed

MODIFICATIONS

35 DOUBLE UNDERS

Reduce Reps

70 Single Unders

40 Seconds of Practice

HomeGrown AthletX - Functional Fitness

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A: Snatch (Squat)

Heavy Single

*take 15 minutes to build to a heavy single

B: Metcon (Time)

3 Rounds
1000m Row/Ski

250 Meter Farmers Carry (R+50/35, Rx 40/25)

40 Alt Step forward Lunges

This long and sweaty piece will take between 20-30 minutes to complete

FARMERS CARRY

2 dumbbells are prescribed for this station, but you can also use kettle bells if we’re short on equipment

Choose a load that allows you to complete the 250 meters with 1-3 breaks

ALT STEP FORWARD LUNGES

These lunges are just completed with bodyweight, no external loads

MODIFICATIONS

1000m row/ski

50/35 Cal Bike

60 Shuttle Runs [10 Meters]

40 ALT STEP FORWARD LUNGES

40 Reverse Lunges

40 step ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

All movements to be performed with an "EMPTY" barbell

Focus on quality of movement and active recovery

30 Good Mornings

30 Romanian Deadlift (45/35)

30 Hang Power Clean

30 Shoulder Press

30 Reverse Curls

30 Back Squats

30 Alternating Split Jerk (BB Behind The Neck)

30 Bicep Curls

30 Cossack Squat

30 Hang Power Snatch

30 Curtsy Lunge

Cash-out 200 Alternating Single Leg Vups

HomeGrown AthletX - Functional Fitness

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A: Clean (Squat)

Heavy Single

*take 15 minutes to build to a heavy single

B: Metcon (Time)

3 Rounds
10 Front Squats (R+165/110, Rx145/85) (from the floor)

10 DB Renegade Rows (R+50/35, Rx 40/25)

10 Burpees

The 3 rounds are meant to be fast and furious

Volume is low, so we’re looking to keep the intensity high

HomeGrown AthletX - Functional Fitness

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A: Metcon (6 Rounds for time)

On the 5:00 x 6 Rounds:

250m Run

350/300m Row/Ski

75 DU

We’ll complete the 3 listed stations for time and then rest with whatever time remains in the 5-minute window

New rounds begin on the (0:00-5:00-10:00-15:00-20:00-25:00)

These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between

Adjust distances or intensity to meet that recommendation

Record your times for each round

B: Metcon (No Measure)

Midline
TABATA

:20 Seconds L-Sit Flutter or b/t boxes or benches or Plates or Flutter Kicks on ground

:10 Seconds Rest

… Directly into:

1 Round:

50 Ab mat Sit-ups