Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

5-4-3-2-1:

Inchworm to Push-ups

After Each Set:

:30s Hollow Hold

:30s Hope Over and Back BB or PVC

:30s OHS empty BB or PVC

B: Metcon (3 Rounds for reps)

AMRAP 4 min

39/30 Cal Row/Ski or 27/21 Cal Bike

27 Burpees

27 Pendlay Rows (R+115/75, Rx 95/65)

Rest 4 min

AMRAP 4min

30/21 Cal Row/Ski or 21/15 Cal Bike

21 Burpees

21 Pendlay Rows

Rest 4 min

AMRAP 4:

21/17 Cal Row/Ski or 15/12 Cal Bike

15 Burpees

15 Pendlay Rows

*Home cal sub 80, 60, 40 step ups

*Pendlay rows: plates always need to touch the ground.

C: Metcon (No Measure)

C) 10 min cap

30 V-Ups

40 AbMat Sit-Ups

50 Hollow Rocks

40 AbMat Sit-Ups

30 V-Ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back (part A) – 3rds

10 x BB Bent Over Rows

10 x BB "Yates" Rows (supinated grip)

After completing 3rds, Immediately to the following;

Back (part B) – 5rds (Unbroken for each movement)

12 x KB/DB Beast Rows (50/35, 40/25)

12 x Gorilla Rows (3 different movements)

1. Isometric – Hold one side at the top/other side performs the row

2. Alternating singles

3. See Saw (Up and Down together)

CORE

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Min Spidermans

1 Min Frog Hops

1 Min Mountain Climbers

1 Min Hollow Hold

1 Min Arch Hold

B: Metcon (Time)

21-18-15-12-9-6-3

Hang Power Snatches (R+75/55, Rx 65/45)

Thrusters

*After Each Set: 40 DU (Sub 80 singles)

*30 Minute Cap

*Do NOT drop the empty bar!

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

DB’s (60/45, 50/35, 40/25)

EMOM 8

Even: DB Deadlift

Odd: DB Front Squat

Rest 2min

EMOM 8

Even: DB Hang Power Clean

Odd: DB Shoulder to Overhead

Rest 2min

EMOM 12

Min 1,4,7,10: DB Bent Over Rows

Min 2,5,8,11: DB Floor Press

Min 3,6,9,12: DB Push-up

Rest 2min

EMOM 10

Even: Toes to DB

Odd: DB Weighted Abmat Situps

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

DB’s (60/45, 50/35, 40/25)

EMOM 8

Even: DB Deadlift

Odd: DB Front Squat

Rest 2min

EMOM 8

Even: DB Hang Power Clean

Odd: DB Shoulder to Overhead

Rest 2min

EMOM 12

Min 1,4,7,10: DB Bent Over Rows

Min 2,5,8,11: DB Floor Press

Min 3,6,9,12: DB Push-up

Rest 2min

EMOM 10

Even: Toes to DB

Odd: DB Weighted Abmat Situps

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

9/11 TRIBUTE

For Time

2001 meter Run

11 Box Jumps (30/24 )

11 Thrusters (125/85)

11 Pendlay Rows (125/85)

11 Power Cleans (175/115)

11 Hand Release Push-Ups

11 Kettlebell Swings (53/35)

11 Toes-to-KB

11 Deadlifts (170/115)

11 Push Jerks (110/75)

2001 meter Row

Home Subs **

Sub Run/Row :

200 DU /400 Singles

200 Jumping Jacks

200 High knees in place

201 Mt climber

Use DBs or odd object for all movements.

* The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date.

Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Deadlift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.