Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for reps)

[On the 0:00]

AMRAP 3:

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

3 Front Squats

3 Push Jerks

Rest 3 Minutes

AMRAP 3:

3 Power Cleans (R+185/125, Rx155/105)

3 Front Squats

3 Push Jerks

Rest at 15:00

B: Metcon (Weight)

Barbell/Complex
[On the 20:00]

7 Minutes to Build to a Heavy Complex:

1 Power Clean

3 Front Squats

1 Shoulder to Overhead

C: Metcon (No Measure)

Midline Recovery
3 Rounds Not For Time:

9 Strict Toes to Bar

12 Supermans

15 Hollow Rocks

*Pause 1 Second at the Top of Each Supermans

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 4.15.2021

Shoulders: 5 Sets

100M DBs Farmer’s Carry

10 KB Sumo DL High Pull (wide base – toes outward)

10 DB’s Upright Rows (Same weight as Farmer’s Carry)

12 DB’s Front to Side Delt Rotations

12 DB’s Rear Delt Fly

12 Plate Steering Wheel Rotations

After 5 sets, Immediately to Prison Push-up

1-2-3-4-5-6-7-8-9-10 (Push-up + Stand and externally rotate hands overhead)

CORE

25 WB Situps

25 Abmat Situps

30 Single Leg Alt Vups

30 Ankle Touches

HomeGrown AthletX - Functional Fitness

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A: Metcon (5 Rounds for reps)

5 Rounds of AMRAP 1min:

20 Double-Unders

Max Handstand push up

Rest :30s between rounds.

*HSPU sub DB presses

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
500m Run

9 Deadlifts (R+ 275/185, Rx 225/155)

12 Single DB Burpee Box Step-Overs (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)

HomeGrown AthletX - Functional Fitness

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A: Back Squat

10-8-6-4-2:

Back Squats

Rest 2ish Minutes Between Sets

**Record Set 5

B: Metcon (Time)

Buy-In: 1 Mile Run

Directly Into…

24-18-12-6:

Kettlebell Swings (R+53/35, Rx44/26)

DB alt Renegade Row (R+50/35, Rx 40/25)

DB Thrusters

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 4.13.2021

3 Huge Sets (Time cap 35min)

15-13-11-9 = 1 SET (70/55, 60/45)

DBs Romanian Deadlift (mid-shin)

DBs Floor Press

Immediately to..3 Sets

15 x DB Crush Grip Press

15 x DB Close Grip Pushups (Hands on DB)

Arms: EMOM15

BB Rows off the rig

BB Supinated Rows off the rig

BB "21"

HomeGrown AthletX - Functional Fitness

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A: Power Snatch

On the 2:00 x 5 Rounds:

1-5 Bar Muscle-Ups

5-4-3-2-1: Power Snatches

Build in weight each round.

*BMU sub C2B pull ups or Chin to Bar. use bands if needed

B: Metcon (10 Rounds for calories)

On the 2:00 x 10 Rounds:

30 Double Unders

5 Power Snatches (R+115/75, Rx 95/65)

Max cals with time remaining

*No rest between rounds

*Score is total cals