Workout of the day

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Coaches Warm-up

B: Metcon (5 Rounds for reps)

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

Max unbroken Handstand on Box or wall is available

*Recorded total we are doing this again

*Home cal sub 25 du or 50 singles

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 min

250m Run

22/16 Row/Ski or 16/12 Cal Bike

12 DB Alt Renegade Rows

8 Single Arm DB Snatches (R+70/50, Rx 55/35)

*home cal sub = 44 step ups

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

GRIPPY!!!

50-40-30-20-10 reps of BB Bicep Curls (empty BB)

10-20-30-40-50 reps of KB Russian Swings (53/35)

CORE:

10 x Barbell Leg Lowering (control eccentric movement)

10 x Barbell Windshield Wipers

10 x Barbell Roll outs

Note: Load barbell with 25/15# plates

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

10 Banded Pass Throughs

10 Banded Pull Aparts

10 up dog to Down Dog

10 alt Shoulder Taps

10 Straight Leg Sit-ups

10 Hollow Hold

10 Arch Hold

10 Banded Pass Throughs (More Narrow)

B: Bar Muscle-Up Stamina

5 Rounds, based on your specific percentages:

35% Max Bar Muscle-Ups (sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows)

3 Power Cleans (R+185/135, Rx155/115)

Rest 1:00 between sets.

Set 1: Max Bar Muscle-ups+ 3 Power Cleans

Set 2: Max Bar Muscle-ups+ 3 Power Cleans

Set 3: Max Bar Muscle-ups + 3 Power Cleans

Set 4: Max Bar Muscle-ups + 3 Power Cleans

Set 5: Max Bar Muscle-ups + 3 Power Cleans

C: Metcon (Time)

21-15-9:

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

Hand Release Push-ups

Into...

21-15-9:

Push Press

Toes to Bar

*Stimulus: 12-20min

*Home T2B =v-ups

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

AMRAP 15

20 Abmat Situps (with WB)

20 Russian Twist (with WB)

20 Vups/Knee Ups

20 Ankle Touches

1min Rocking Chair

B: Metcon (No Measure)

Time Cap 35min
800M Run

100 Push-ups

100 Alternating Lunges

100 WB’s

800M Run

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A.: Metcon (AMRAP - Reps)

EMOM for 15 minutes

5 Squat Snatches (R+ 95/65, Rx 75/55)

5 Lateral Burpees over the bar

B.: Metcon (No Measure)

3 Rounds

15 Hollow Rocks

15 V-Ups

15 Tuck Ups

15 Sec Hollow Hold

1 minute Rest

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

6min for Quality
1min Row ski bike

20 Bodyweight Reverse Lunges

100m Single Arm Farmer's Carry

B: Metcon (Calories)

AMRAP 5:

50m Walking Lunge

250m Weighted Run (R+50/35, Rx 40/25)

Max Calorie Row Ski Bike in Time Remaining

Rest 2min

AMRAP 5:

12.5m Double DB Walking Lunge

250m Weighted Run

Max Calorie Row ski bike in Time Remaining

Stimulus: at least 1min on the rower ski or bike

*Your score is your calories. write in notes is row ski or bike

*You can hold DB any way you want

C: Metcon (5 Rounds for reps)

On the 2:00 x 5 Rounds:

9 DB Facing Burpees

30 Double Unders (Sub 60 singles)

Max unbroken T2B in Time Remaining

*Your score is your T2B

*Sub T2B for hanging knee raises with knees going above hip crease or home sub v-ups

*There is no REST

*Try and be consistent on your T2B 8-15 per round