Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Alternating On the Minute x 12
Minute 1: Supermans

Minute 2: Weighted AbMat Sit-ups

*Pick a Number of reps and be consistent each minute

B: Metcon (3 Rounds for reps)

AMRAP 5:

7 Rounds of "The Chief" (R+115/75, Rx 95/65)

Max Calorie Row Ski or Bike

Rest 5 Minutes

*1 Round of "The Chief":

3 Power Cleans

6 Push-ups

9 Air Squats

* With the long 5min rest this means GO HARD!

HomeGrown AthletX - HGX-FIT

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 21
Devil Press (40/30)

***Every 3:00 250m Run***

Beginning at 0:00

CORE: EMOM 10

Abmat Situps

Vups

Russian Twist

Ankle Touches

Bicycle Crunches

Flutter Kicks

Scissor Kicks

Plank

Side Plank (Right)

Side Plank (Left)

HomeGrown AthletX - Functional Fitness

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A. : Metcon (4 Rounds for time)

4 Rounds for Time

20 Double DB Thrusters (R+50/Rx35)

25 Burpees

30 Alternating DB Snatches

Rest 1 minute between rounds

HomeGrown AthletX - Functional Fitness

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A: Turkish Get Up

Build up to a heavy single on each arm of a DB Turkish get up

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
20 Burpee Box Jumps (R+24/20, Rx20/16″)

40/30 Cal Row/Ski or 28/21 Cal Bike

30 Jump Split Lunges

HomeGrown AthletX - Functional Fitness

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A: Snatch (Complex)

On the Minute x 10:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

Note: Record heaviest set

B: Metcon (Time)

For Time [15 Minute Cap]:
30 Power Snatches (R+95/65, Rx 75/55)

30 Overhead Squats

30 Squat Snatches

*On the Minute: 5 V-ups

*Start with v-ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back: 5 Sets for each movement (complete before moving forward)

5 x 10 BB Bent Over Rows (Normal grip)

5 x 10 BB Bent Over Rows (Wide grip)

5 x 8 DB Single Arm Rows (Heavy)

Time remaining: CORE

10 BB Rollout

20 WB Situps

30 Single Leg Alt Vups

40 Bicycle Crunches