Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Clean (Squat)

Heavy Single

*take 15 minutes to build to a heavy single

B: Metcon (Time)

3 Rounds
10 Front Squats (R+165/110, Rx145/85) (from the floor)

10 DB Renegade Rows (R+50/35, Rx 40/25)

10 Burpees

The 3 rounds are meant to be fast and furious

Volume is low, so we’re looking to keep the intensity high

HomeGrown AthletX - Functional Fitness

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A: Metcon (6 Rounds for time)

On the 5:00 x 6 Rounds:

250m Run

350/300m Row/Ski

75 DU

We’ll complete the 3 listed stations for time and then rest with whatever time remains in the 5-minute window

New rounds begin on the (0:00-5:00-10:00-15:00-20:00-25:00)

These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between

Adjust distances or intensity to meet that recommendation

Record your times for each round

B: Metcon (No Measure)

Midline
TABATA

:20 Seconds L-Sit Flutter or b/t boxes or benches or Plates or Flutter Kicks on ground

:10 Seconds Rest

… Directly into:

1 Round:

50 Ab mat Sit-ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT

Warmup: 2rds (5 min)

10 x Banded pull aparts

30 Rotations per directions - with small plates in each hand (palms down). Begin with small circles and increase to larger circles then back down to small (Rotation count is 10/10/10), then switch directions

10 x Push-ups

PART B) Shoulder Stability

AMRAP 15

50m Farmers Carry, Go 25m down, then come back (DB’s 60/45, 50/35)

25m Single Arm DB OH carry (Right side)

25m Single Arm DB OH carry (Left side)

50 x Shoulder Taps

HomeGrown AthletX - Functional Fitness

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A: Snatch (Complex: 6 Sets)

1 Pausing Power Snatch (1″ above parallel)

1 Pausing Squat Snatch (bottom)

On the Power Snatch, find the receiving position about 1″ above parallel. With the purposeful deeper catch focusing on footwork and positioning. A full pausing Squat Snatch to follow, with our pause in the bottom of our squat. Take your time, get your balance and standing up

Rest about 1:00 between sets

B: Metcon (Time)

5 Rounds
21 Wallballs Sq Jumps (R+20/14, Rx 16/12)

18 Alternating Dumbbell Power Snatches (R+50/35, Rx 40/25)

15 Box Jumps (R+24/20, Rx20/16″)

12 V-ups

*Score: Time it takes to complete the 5 rounds

*Time cap 25 minutes.

The goal is to choose weights, variations, or rep schemes that allow the work to be completed under the cap

WALLBALLS SQ JUMPS

Choose a weight that you could complete for 15+ unbroken reps when fresh

ALTERNATING DUMBBELL POWER SNATCHES

Let’s choose a weight that can be completed for 20+ reps unbroken when fresh

We’ll alternate arms on every rep and both heads of the dumbbell should make contact with the floor between the feet

BOX JUMPS

These are standard box jumps, which require full extension at the top of each rep

Jump up to the box for "R+ and RX"

We encourage all athletes to step off or jump off the box instead of the riskier "rebounding" option

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

6 Rounds
DB Complex – Switch Sides Each Round

10 DB Single Arm Hang Cleans (50/35, 40/25)

10 DB Single Arm Front Squats

10 DB Single Arm Push Press

10 DB Single Arm OH Lunge

Time Remaining: CORE

EMOM: 10

ABMat Situps

Russian Twist

Hollow Rock

Vups/Knee ups

Ankle Touches

Plank Touches (Reach forward)

Side Plank – Right

Side Plank – Left

Bicycles

Rocking Chair

HomeGrown AthletX - Functional Fitness

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A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Minutes

500 m Run with one DB (R+50/35, Rx40/25)

21 Box Jump Overs (R+24/20, Rx20/16)

15 Man Makers

9 DB Sit ups

B.: Metcon (No Measure)

Core

2 Rounds

:40 on / :20 off

- Mountain Climbers

- Hollow Hold

- Plank

- Superman’s

- Windshield Wipers