Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Run

2 Rounds

10 Alt Spiderman Stretch

10 Russian Baby Makers

20 Alt Mountain Climbers

10 Inchworm to Push-ups

10 Slow Air Squats

B: Clean and Jerk (Complex)

On the 2:00 x 5 Sets:

2 Hang Power Clean

2 Hang Squat Clean

1 Split Jerk

*build up with good form

C: Metcon (Time)

1 Mile Run

then right into

10 Rounds of

7 Thrusters (R+75/55, Rx 65/45)

7 Pendlay Rows

7 Burpees

* Times for this workout should range from 17-30+ minutes. 35min time cap

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

1min for each movement
250M Run

PVC Pass Through

PVC Good Mornings

PVC Shoulder Press

PVC RDL

Inchworm

Bird/Dog

Up Dog/Down Dog

B: Metcon (No Measure)

LEGS: AMRAP 12
12 x RDL (mid-shin)

12 x Hack Squats

12 x WB Jump Squats

C: Metcon (No Measure)

ARMS: Ladder with 3 seconds ECCENTRIC (A through D)
A. 8 x BB Bicep Curls (Against Wall or Standing)

B. 8 x BB Close Grip Floor Press (Use small plates)

C. 8 x DB Hammer Curls

D. 8 x BB Skull Crushers (Use small plates)

E. 15 x DB (Together) Bicep Curls (hint….rotate pinky out for bicep peak)

F. 15 x Diamond Push-ups

Rest 1min between sets.

*** Ladder = A, rest 1min then A+B rest 1min then A+B+C….

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds for each movement
Jumping Jacks

Spidermans Stretch

Push-up to Down Dog

Jumping Jacks

Samson Stretch + Air Squat

PVC Pass Through

PVC Overhead Squats

PVC Pass Through (More Narrow)

B: Power Snatch (*Build to a Heavy Single)

C: Metcon (Time)

30-20-10 Power Snatches (R+95/65, Rx 75/55)

43/30-29/20-14/10 Cals Row/Ski or 30/21-20/14-10/7 Cals Bike

*This workout is intended to take between 9-12 min to complete

*15min time cap.

*Power snatches-Choose a light weight that you are capable of cycling for 15+ reps unbroken when fresh

*For athletes who are on the fence about weights, lighter is better

*The goal is to be able to cycle sets throughout instead of single reps

D: Metcon (No Measure)

3 Rounds: If time permits
10 Knees ups (w/ siders)

10 Pike ups

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

1min for each movement
Jumping Jacks

PVC Pass Through

PVC Good Mornings

PCV Shoulder Press

PCV OVHD Squats

Inchworm + push-up

Bird/Dog

Up Dog/Down Dog

B: Metcon (No Measure)

5 Rounds
BUY-IN: 500M Run

10 Man Makers (50/35, 35/20)

20 DB Romanian Deadlift

30 Single Arm DB Snatches (15/Side)

40 DB Front Squats

50 Abmat Situps

CASH-OUT: 500M Run

***Man Maker = Push-up, Single Arm Row, Single Arm Row, Cluster (Sq Cln+Thruster)

HomeGrown AthletX - Functional Fitness

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A.: Warm-up (No Measure)

2 Rounds

30 single under

10 Single arm DB DL (10 each side)

10 Single arm DB Press

10 Scorpions

10 Up dog down dog

5 Alt DB Snatches

B. : Metcon (4 Rounds for reps)

EMOM x 4 Rounds

Min 1: 15-20 Toes to DBs

Min 2: 8-10 Devil Presses (R+50/35, Rx40/25)

Min 3: 40-50 Double unders (Scale 80-100 Single unders)

Min 4: 8-10 DB Overhead Reverse lunge (each side)

Min 5: Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Pigeon stretch: 1 min Each Side

Child's Pose on Kettlebell: 1 min

B: Warm-up (No Measure)

Coaches Warm-up

C: Metcon (Time)

5 Rounds
20 Kettlebell Swings (R+70/53, Rx 53/44)

35 AbMat Sit-ups

500m Run

* The intended time range for this triplet is between 20-30 minutes - This works out to a round every 4-6 minutes. Have Fun!