Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Shoulder Stability

EMOM 15

BB Overhead Fwd Lunges

KB Single Arm Bottoms Up Press/Side (Hold for :20 to :30s), If you can hold for over :30s, go up in weight

BB Front Delt Raises

REST 2min

EMOM 12

Paloff Banded Press/Side (resist the band from pulling you towards the rig – engage core)

Vups

HomeGrown AthletX - Functional Fitness

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A: Push Press (work to find a Heavy Set of 3)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
3 Push Presses (R+115/75, Rx 95/65)

3 Toes to Bar

3 Calorie Row Ski or Bike

6 Push Presses

6 Toes to Bar

6 Calorie Row Ski or Bike

[Add 3 Reps Every Round]

*This two-part training day will focus on cycling heavy and moderate weight push presses

*Note that for both of these parts, there is no re-bend of the knees after driving the weight overhead

*In our strength piece, we’ll build to a heavy triple out of the rack

*The barbell comes from the floor in today’s ascending rep conditioning piece

*Reps will climb by 3 reps every round

*Your score at the end of the 12 minutes is total reps completed

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

ONE DUMBELL – NO PROBLEM
Shoulders: 4 Sets

10/Side x Half Kneeling Crush Grip DB Press

10/Side x Tall Kneeling DB Single Arm Push Press (3s Eccentric – Downward motion)

REST 2min

Upper Body: 4 Sets

12 x Crush Grip Bent Over Row

8/Side x Single Arm DB Floor Press

12 x Crush Grip Bicep Curl

6/Side x DB Walk Over Push-ups

12 x DB Leg Lift Overs

REST 90s Between Sets

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

For Time:

1000 m Row/Ski or Bike 65/55 Cal

Then

3 Rounds

30 Wall Ball (R+ 20/14, Rx 16/12)

30 Burpees

30 Overhead Squats (R+115/75, Rx 95/65)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1min Row Ski or Bike

10 Up dog down dog

10 Russian Baby Makers

10 Squats

B: Strict Gymnastics (3 Rounds of Practice (Not for Score):)

1:00 – 3-Pause Strict Pull-Up

*3-Pause Strict Pull-Ups: 1s pause halfway up, 1s pause with chin over the bar, 1s pause halfway down.

1:00 – Hollow rock or hold

C: Metcon (Time)

800 Meter Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800m Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800m Run

*800m Run Subs= 50/35 Calorie Bike

Home Sub 50 DU

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Minute Each
Spiderman

Samson stretch (:30s Each Side)

Push-up to Down Dog

Plank

Side Plank (:30s Each Side)

Hollow Hold or rock

B: Squat Snatch (Heavy Complex)

Heavy Complex:

1 Squat Snatch

1 Hang Squat Snatch

1 Overhead Squat

*We’ll start by working a 3-rep complex that is designed to be completed unbroken. "Heavy" is relative based on the athlete

*For athletes with excellent technique, the goal will be to build up in weight

*For athletes who need more work on mobility or technique, keep the weight lighter.

*This first piece is for everyone, regardless of where they are with this movement

Note: Record heaviest complex

C: Metcon (Time)

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

20 Squat Snatches (R+115/75, Rx 95/65)

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

*This shorter cardio and weightlifting workout is designed to take between 6-10 minutes

*SQUAT SNATCHES-Choose a light-moderate weight that you could cycle for reps. This should be a station that can be completed in less than 4 minutes (5 reps on the minute)

**For athletes who struggle with technique or mobility, there are several options:

1) Lower the weight and complete as squat snatches

2) Complete these as power snatches instead

3) De-construct the squat snatch into: power snatch + overhead squat

*Home cal sub 400m Run