Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Gymnastics

3 Rounds
AMRAP 2:

50 Double-Unders

Max Pushups in Time Remaining

… Directly into:

AMRAP 2:

50 Double-Unders

Max box dips

*Rest 1:00 between rounds.

B: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
29/21 Cal Row/Ski or 20/15 Cal Bike

10 Lateral Barbell Burpees

5 Power Snatches (R+135/95, Rx 115/75)

In this faster paced interval workout, you’ll complete the listed work, then rest with whatever time remains in the 4-minute window

Record your times for each round

New rounds begin on the (0:00-4:00-8:00-12:00-16:00)

To get the right stimulus and proper rest, rounds should take less than 3 minutes to complete

LATERAL BARBELL BURPEES

You can jump or step up off the floor

Jump over the bar with 2 feet for "R+ and RX"

There is no need to reach full extension on the jump over the bar

MODIFICATIONS

Row ski or bike Cals

200m Weighted Run

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

3 Rounds of practice
1:00 – Freestanding Handstand Holds or hold HS w/ feet on box or L-sit DB holds

1:00 – Hollow Hold

1:00 – Arch Hold

B: Metcon (Time)

800 Meter Run

25 Double DB Thrusters (R+50/35, Rx 40/25)

25 Double DB Devils Press

800 Meter Run

25 Single DB Overhead Squats

25 Dragon Flys

800 Meter Run

25 Double DB Front Squats

25 Single DB Turkish Get up

MODIFICATIONS

800 METER RUN

50/35 Cal Bike

DEVILS PRESS

Reduce Reps

Use one DB

DRAGON FLYS

Bend one leg

leg lifts

TURKISH GET UP

Turkish sit up

C: Metcon (No Measure)

Midline
75 ab mat Sit-ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

CHEST: Time cap 25min

5 x 10 DBs Floor or Bench Press (70/55, 60/45)

5 x 15 DB Pull Over (Use bench)

5 x 20 DBs Deficit Push-ups

Rest: 30 seconds between sets

SUPERSET – 4 Sets (Rest 1min between sets)

DO NOT DROP BB DURING EA SET (Unloaded BB)

A. 20 x BB Reverse Curls

B. 20 x BB Shoulder 2 OVHD

HomeGrown AthletX - Functional Fitness

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A: Front Squat

5 Sets, resting as needed between:

1 Pausing Front Squat (2s in bottom)

2 Front Squats

All percentages based on 1RM Front Squat:

Set 1 – 55%

Set 2 – 60%

Set 3 – 65%

Set 4 – 70%

Set 5 – 75%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
75/50 Cal Row/Ski or 50/35 Cal Bike

50 Single DB Hang Clean and Jerks (R+50/35, Rx 40/25)

50 Single DB Reverse Lunges

50 Double DB Deadlifts

Looking to grind through this 15-minute workout that consists of mostly weightlifting movements

Your score for the day is total rounds and reps completed

The goal is to choose weights that allows you to complete at least 1 round

SINGLE DUMBBELL HANG CLEAN AND JERKS

This should be a weight that you can move for 20 reps unbroken when fresh

We’ll alternate arms every 5 reps today

After swinging the DB between the Knees like a Kettlebell, you can push press or jerk the weight overhead

SINGLE DUMBBELL REVERSE LUNGES

Hold the dumbbell however you’d like here (hang, goblet, shoulder)

Alternate legs on every reps

The back knee should touch the ground in the bottom but not slam. Be nice to your knees

MODIFICATIONS

75/50 CAL ROW/SKI or 50/35 CAL BIKE

60 Shuttle Runs [10 Meters]

HomeGrown AthletX - Functional Fitness

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A: Shoulder Press (Strict)

Build to a Heavy Set of 5

Our strength piece today is a heavy set of 5 strict press

We’ll have 15 minutes to build up in weight

Take the bar from to ground

Ensure the legs stay locked throughout to keep this strict presses

Making smaller jumps can be helpful in strict movements like this, as the ceiling isn’t as high as movements that involve the hips and legs

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
300m row/ski

9 Burpees over bar

Our conditioning piece is a simple couplet of meters and Burpees over a barbell

These rounds are designed to be relatively short

Count meters towards the rounds + reps score

For Example: 7+205 Reps

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back:

4 x 12 BB Bent Over Rows (Normal grip)

4 x 12 BB Bent Over Rows (Wide grip)

4 x 12 DB Single Arm Rows

***Between each set. Banded lat pulls for 1min (Green Band)

Shoulders:

4 x 12 BB Sumo DL High Pull

4 x 12 BB Upright Rows

4 x 12 Plate Front Delt with Rotation

4 x 12 Plate Rear Delt Fly (10 to 15#)