Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1min Row Ski or Bike

10 Up dog down dog

10 Russian Baby Makers

10 Squats

B: Strict Gymnastics (3 Rounds of Practice (Not for Score):)

1:00 – 3-Pause Strict Pull-Up

*3-Pause Strict Pull-Ups: 1s pause halfway up, 1s pause with chin over the bar, 1s pause halfway down.

1:00 – Hollow rock or hold

C: Metcon (Time)

800 Meter Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800m Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800m Run

*800m Run Subs= 50/35 Calorie Bike

Home Sub 50 DU

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Minute Each
Spiderman

Samson stretch (:30s Each Side)

Push-up to Down Dog

Plank

Side Plank (:30s Each Side)

Hollow Hold or rock

B: Squat Snatch (Heavy Complex)

Heavy Complex:

1 Squat Snatch

1 Hang Squat Snatch

1 Overhead Squat

*We’ll start by working a 3-rep complex that is designed to be completed unbroken. "Heavy" is relative based on the athlete

*For athletes with excellent technique, the goal will be to build up in weight

*For athletes who need more work on mobility or technique, keep the weight lighter.

*This first piece is for everyone, regardless of where they are with this movement

Note: Record heaviest complex

C: Metcon (Time)

40/30 Cal Row/Ski or 30/21 Cal Bike

20 Squat Snatches (R+115/75, Rx 95/65)

40/30 Cal Row/Ski or 30/21 Cal Bike

*This shorter cardio and weightlifting workout is designed to take between 6-10 minutes

*SQUAT SNATCHES-Choose a light-moderate weight that you could cycle for reps. This should be a station that can be completed in less than 4 minutes (5 reps on the minute)

**For athletes who struggle with technique or mobility, there are several options:

1) Lower the weight and complete as squat snatches

2) Complete these as power snatches instead

3) De-construct the squat snatch into: power snatch + overhead squat

*Home cal sub 400m Run

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

BRO-SHESH
Banded Warmup

150 Tricep Ext

150 Hammer Curls

150 Bicep Curls

10 Rounds: Tempo (3s Concentric and 3s Eccentric)

4 Pushups on Medball

4 Front Squats (125/95)

4 Bicep Curls (75/45)

REST 1min between rounds

Immediately to….

10 Rounds: Speed Reps (as fast as possible)

8 Pushups on Medball

8 Front Squats (125/95)

8 Bicep Curls (75/45)

REST 1min between rounds

HomeGrown AthletX - Functional Fitness

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A: Strict Gymnastics (AMRAP 7)

1 Pausing Strict Handstand Push-up

1 Strict Handstand Push-up

10 Alternating Pistols

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

10 Alternating Pistols

3 Pausing Strict Handstand Push-ups

3 Strict Handstand Push-ups

10 Alternating Pistols

*Add (1) Rep to Each Handstand Push-up Movement Until Time Cap

*Pistols Stay Fixed at 10 Reps in Between Each Round. scale as needed

*Pausing Strict Handstand Push-ups: 1 Second with Head touching the Floor but don't rest on head

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
1000m Run

Max Rounds in Time Remaining:

15 Box Jump (R+24/20, Rx20/16″)

12 Double DB Alt Renegade Rows (R+50/35, Rx 40/25)

9 Double DB Power Cleans

*Today’s AMRAP workout begins with a buy-in of 1000m that only happens once

*After completing the buy-in, you’ll work through as many rounds of the 15-12-9 in the time remaining

*Your score for the day is total rounds + reps completed (1000m run doesn’t count towards score)

*BOX JUMP-you need to stand to full extension on top of the box

*DOUBLE DB POWER CLEANS

Choose a moderate set of DBs that allows you to clear this station in 1-3 sets

*Only one head of the DB needs to make contact with the floor in the bottom

*Ensure the elbows finish forwards of the body at the top of each rep

HomeGrown AthletX - HGX-FIT

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A: Deadlift (5x5)

Percentage is based on 1RM on 10/22/2020

5x5 at 80-85% of 1RM (Time cap 20min)

B: Metcon (No Measure)

AMRAP 15

15 Power Cleans (135/95)

15 Burpees Over The Bar

15 Deadlifts (135/95)

15 Pull-ups

CORE: Sliders (Time cap 12min)

5 Rounds

10 x Alt Single Arm Forward Reach Plank

10 x Alt Single Arm Side Reach Plank

Immediately to…

5 Rounds

20/Side x Windshield Wipers (Plank position), Foot to Hand

20/Side x Mountain Climbers (Knee to opposite arm)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
5 Inchworms

10 squats

20 Single Leg Glute Bridges (10 Each Side)

20 Jumping Jack

B: Metcon (7 Rounds for time)

On the 3:00 x 7 Rounds:

15 Kettlebell Goblet Squats (R+70/53, Rx 53/44)

12 Kettlebell swings

9/7 Cal Row/Ski or 6/4 bike

*You’ll complete the 3 listed stations for time and then rest with whatever time remains

*Record your times for each round

*New rounds begin on the (0:00-3:00-6:00-9:00-12:00-15:00-18:00)

*Home cal sub 100m sprint

C: Metcon (No Measure)

3 Rounds
24 V-ups

12 KB Step forward alt Lunge (R+70/53, Rx 53/44)

*Hold KB However You Like