Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Back Squat (3 x 5)

*complete 3 working sets of 5 back squats

*Before the working sets, we’ll complete a few warm-up sets

*There is the option to build to a heavy set of 5 or stay at a challenging load across

*Record the weight used for all 3 sets

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
20 Wallballs (R+20/14, Rx 16/12)

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

20 Box Jumps (R+24/20, Rx 20/16″)

20 Overhead Squats

250m Run

*If we had to describe the feeling of this workout, it would be "light and long"

*With a good amount of time to work today, it’s all about finding a manageable break-up plan and pace

*Your score today is the total number of Rounds + Reps completed

HomeGrown AthletX - Functional Fitness

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A: Gymnastics Stamina (Not For Time)

1:30 Easy Row Ski or Bike, 45% Max Ring Muscle-ups or pull up work

1:30 Easy Row Ski or Bike, 50% Max Ring Muscle-ups

1:30 Easy Row Ski or Bike, 55% Max Ring Muscle-ups

2:00 Easy Row Ski or Bike, 45% Max Ring Muscle-ups

2:00 Easy Row Ski or Bike, 50% Max Ring Muscle-ups

2:00 Easy Row Ski or Bike, 55% Max Ring Muscle-ups

B: Metcon (Time)

3 Rounds
500m Run

6 Rounds of "The Chief"

*Today’s bodyweight and barbell workout includes rounds of a popular benchmark: "The Chief"

1 Round of "The Chief" is:

3 Power Cleans (R+135/95, Rx 115/75)

6 Push-ups

9 Air Squats

*After finishing the 500m run, you’ll complete all 6 rounds of "The Chief" before beginning the next round of running

*In total, we’ll complete 1500m of running and 18 rounds of "The Chief"

*Your score today is the total time it takes to complete the 3 rounds

*We expect this piece to take between 18-25 minutes to complete with a 25min cap

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Shoulder Stability

EMOM 15

BB Overhead Fwd Lunges

KB Single Arm Bottoms Up Press/Side (Hold for :20 to :30s), If you can hold for over :30s, go up in weight

BB Front Delt Raises

REST 2min

EMOM 12

Paloff Banded Press/Side (resist the band from pulling you towards the rig – engage core)

Vups

HomeGrown AthletX - Functional Fitness

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A: Push Press (work to find a Heavy Set of 3)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
3 Push Presses (R+115/75, Rx 95/65)

3 Toes to Bar

3 Calorie Row Ski or Bike

6 Push Presses

6 Toes to Bar

6 Calorie Row Ski or Bike

[Add 3 Reps Every Round]

*This two-part training day will focus on cycling heavy and moderate weight push presses

*Note that for both of these parts, there is no re-bend of the knees after driving the weight overhead

*In our strength piece, we’ll build to a heavy triple out of the rack

*The barbell comes from the floor in today’s ascending rep conditioning piece

*Reps will climb by 3 reps every round

*Your score at the end of the 12 minutes is total reps completed

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

ONE DUMBELL – NO PROBLEM
Shoulders: 4 Sets

10/Side x Half Kneeling Crush Grip DB Press

10/Side x Tall Kneeling DB Single Arm Push Press (3s Eccentric – Downward motion)

REST 2min

Upper Body: 4 Sets

12 x Crush Grip Bent Over Row

8/Side x Single Arm DB Floor Press

12 x Crush Grip Bicep Curl

6/Side x DB Walk Over Push-ups

12 x DB Leg Lift Overs

REST 90s Between Sets

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

For Time:

1000 m Row/Ski or Bike 65/55 Cal

Then

3 Rounds

30 Wall Ball (R+ 20/14, Rx 16/12)

30 Burpees

30 Overhead Squats (R+115/75, Rx 95/65)