Workout of the day

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds, For Quality (10:00 Cap)

1:00 Row Ski or Bike

6 Front Rack Squat (empty bar)

6 Push Press

5 High Box Jumps + 5 Box Jump All

the Way Overs

:20-:30 Handstand Hold (Wall

Supported)

B: Warm-up (No Measure)

WOD Primer
3 Round

7 Thrusters

5/4 Cal Row ski or bike

3 BBJO’s

R: 1:30 b/s

On the 3rd round build to a weight that is over our working weight.

C: Metcon (Time)

4 Rounds for Time
21 Thrusters (R+95/65, Rx 75/55)

15/12 Cal Row or Ski 11/8 Cal Bike

9 Burpee Box Jump Overs (R+30/24,Rx24/20″)

Goal: 12-1800

Time Cap = 20min

The key to this workout will be understanding what type of sets you are going to hit on the thrusters, managing your pace on the row and staying steady during the burpee box jump overs. By going a little heavy in the workout primer we can go into the workout with the weight feeling a bit lighter. Moving these sub maximal loads should feel snappy and fast.

Points of Performance:

-Maintaining Midline in and out of the squat and into the press overhead.

-Line of action of the barbell. i.e. bar path and finish position overhead (We want the bar to finish with biceps covering ears.)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Sets, for Quality

50 jumping jacks

8/8 BB Single Leg Romanian

Deadlift

6 High hang Muscle Cleans

:30sec Weighted Dead-Bug

(barbell)

------

3 Rounds

5 Kneeling Jump to Vertical

Jump

3/3 Rotational Jump

10 Alternating Ice Skater Jumps

B: Metcon (Weight)

10:00 EMOM
Barbell Conditioning

6 Deadlift

4 Hang Power Cleans

Load: Choice

Score: Load Across

Goal: ~50% of Power

Clean

C: Metcon (5 Rounds for calories)

5 Rounds for Max Cals
:30sec Bike

2:00 Rest

Goal: bike 20-15 Cals/Men, 15-10

Cals/Women

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Front Squat (:03Sec pause)

5% increase from last week

Build over 5 sets

2min rest between sets

B: Metcon (No Measure)

4 Rounds

30 BB Good Mornings (Add weight)

20 BB Curtsy Lunge

10 BB Box Step Ups

Then…

4 Rounds

10 Alt Single Leg Toes To Bar

10 Toes To Bar

10 Vups

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

400m Run

-------

2 Rounds

8 (Inchworm Push-Up + Squat)

10 Glute Bridge

:15sec Dead-Hang + :15sec

Active Hang

B: Back Rack Lunge (For Load)

20 Alt Reverse Step Back Rack Lunge

4 Sets

*build in weight each round to

make it as heavy as possible

R: 1:00 b/s

*Record Heaviest Weight.

C: Metcon (3 Rounds for time)

Every 12:00 for3 Rounds 36:00
400m Run

25 Air Squat

20 Push-up

15 Chest to Bar Pull-ups

20 Push-up

25 Air squat

400m Run

Today, is all about body weight conditioning - So hit it steady and hard. The goal is to have at least 1- 2min rest between rounds. We are looking for each movement to go relatively close to unbroken while at the same time maintaining quick and steady transitions.

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds for Quality
(10min Cap)

10 90/90 Hip Flow

10 Up dog down dog

10 Supermans

10 Alt Samson Lunge

B: Warm-up (No Measure)

BB/Technique primer
2 sets

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Snatch balance

3 Tall Sq Snatch

C1: Hang Power Snatch (Every 90sec, 4 Sets )

Hang Power Snatch Every 90sec, 4 Sets

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

2 Reps @ 80% *RECORD

% of Power Snatch

(top of the knee)

C2: Hang Snatch (Low Hang-Every 90sec, 4 Sets )

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

2 Reps @ 80% *RECORD

(just below the knee cap)

D: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP
5 Strict handstand Push-Ups

10 American KBS (R+53/35, Rx44/26)

15 Box Jumps (R+24/20, Rx20/16″)

Goal: 4+ Rounds

SUBS: Box HSPU, DB Presses, Russian KBS, 15 Alternating Box Step-Ups

* a simple, challenging AMRAP of handstand push-ups, American KBS, and box jumps. Box jumps to day are to full extension at the hip and not like a box jump over, where we want to stay low. For handstand pushups we are thinking quick unbroken sets of 5 reps.

Points of Performance:

-Active overhead receiving position in the snatch.

-Hip Extension + Bar Close + Turnover

-Maintaining midline in both the handstand pushup and the KBS

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Bench Press (4x8 at 70+%)

B: Metcon (No Measure)

Conditioning
10-15-20-15-10

BB Upright Rows (45/35)

BB Bicep Curls

BB Tricep Ext (Behind the neck)

BB Reverse Curls

DB Bent Over Flies (25/15)

Supinated Pull-ups

**After each set – 150M Farmers Carry (50/35)**