Workout of the day

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

A) 5 x 10

Bulgarian Split Squats (2 DB’s)

Half Kneeling "Bottoms Up" KB Press (Abmat for knee)

Landmine Rows (Single Arm)

C) 3 x 15

Turkish sit-ups with a plate or 2 DB’s (legs straight)

Paloff Banded Press (resist the band from pulling you towards the rig)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Min

60 Calorie Row/bike/Ski

50 KBS (R+53/35, Rx 44/26)

40 Push ups

30 Goblet Squats (R+53/35, Rx 44/26)

20 Pulls ups

10 Man Makers (R+50/35, Rx 40/25)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Coaches Warm-up

B: Back Squat

On the Minute x 5 – 2 Back Squats

Rest 1:00

On the Minute x 5 – 1 Back Squat

*Build up

Record heaviest single

C: Metcon (Time)

1000m Run

30 Deadlifts (R+225/155, Rx 165/125)

50 Lateral Barbell Burpees

*This piece is designed to take between 10-15min to complete

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

10 Up dog down dogs

10 Glute Bridges

10 Single Leg Glute Bridges (Right)

10 Single Leg Glute Bridges (Left)

10 Alternating Bird Dogs

10 Front Plank to Push-up Plank

10 Scap Pull-ups

B: Strict Gymnastics

Quality
100% of Max Effort Strict Handstand Pushups

100% of Max Effort Strict Pull-Ups

Rest 1:00

80% of Max Effort Strict Handstand Pushups

80% of Max Effort Strict Pull-Ups

Rest 1:00

60% of Max Effort Strict Handstand Pushups

60% of Max Effort Strict Pull-Ups

*Sets do not need to be unbroken, but we are moving with a purpose here.

*Home pull up sub bent over rows

*HSPU sub L-sit DB strict press

C: Metcon (5 Rounds for time)

Every 4 Minutes x 5 Rounds
30 Air Squats

250m Run

7 Clean and Jerks (R+115/75, Rx 95/65)

*In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window

*New rounds begin every 4 minutes [0-4-8-12-16]

*Record your times for each round, as your final score will be the slowest of the 5 efforts

*These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between

*AIR SQUATS-Choose a rep number that takes about 1 minute to complete. Ensure we’re meeting the full range of motion during this faster movement

*CLEAN AND JERKS-Choose a light-moderate weight that you can complete for 15+ reps unbroken when fresh

Within the workout, we’re looking for touch-and-go sets or very fast singles. This station should be cleared in less than 1 minute

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

AMRAP 12

1-2-3-4-5-6-7…

Devil Press (50/35)

2-4-6-8-10-12-14…

Wall Balls (20/16#)

CORE: 10 Rds

250M Run

10 Toes 2 Bar/Knees to Elbow

***Time Cap 15min

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Coaches Warm-up

B: Metcon (5 Rounds for reps)

5 Rounds
1 Minute DU

1 Minute Burpees

1 Minute Thrusters (R+95/65, Rx 75/55)

1 Minute Rest

*We’ll work for 3 min and rest for 1 in this interval style workout

*Since we’re working for much longer than we’re resting, we won’t be sprinting these efforts

*The goal today is to find a sustainable number to hold at each station for each round

*Record your reps for each round during your rest period

*Your final score for the workout is the sum total of the 5 rounds of reps

*Example: 45+45+45+45+45 = 225

C: Metcon (No Measure)

3 Rounds
30 Second Ring Plank Hold (externally rotate shoulders) or on ground

30 Second Mountain Climbers

30 Seconds Russian Twists (you pick wt.)