Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

A) 50-40-30-20-10-50

KB Russian Swings (53/35)

5-5-5-5-5-5

DB Man Makers (50/35)

Note: Man Maker=Push-up+Row+Row+Squat clean+thruster

B) 4 x 15

Turkish sit-ups with a plate (legs straight)

Paloff Banded Press (resist the band from pulling you towards the rig - engage core)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds:

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: Gymnastics Stamina

Not for Time
1:30 Light Row Ski or Bike, 35% Max Ring MU sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows)

1:30 Light Row Ski or Bike, 45% Max Ring MU

1:30 Light Row Ski or Bike, 55% Max Ring MU

2:00 Light Row Ski or Bike, 35% Max Ring MU

2:00 Light Row Ski or Bike, 45% Max Ring MU

2:00 Light Row Ski or Bike, 55% Max Ring MU

*Home Row ski bike sub jump rope the same times as above

C: Metcon (Time)

3 Rounds
800m Run

20 Toes to Bar

10 Front Squats (R+185/125, Rx155/105)

*Home sub T2B =v-ups

*30 min Time cap

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

A) 5 x 10

Bulgarian Split Squats (2 DB’s)

Half Kneeling "Bottoms Up" KB Press (Abmat for knee)

Landmine Rows (Single Arm)

C) 3 x 15

Turkish sit-ups with a plate or 2 DB’s (legs straight)

Paloff Banded Press (resist the band from pulling you towards the rig)

HomeGrown AthletX - Functional Fitness

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A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Min

60 Calorie Row/bike/Ski

50 KBS (R+53/35, Rx 44/26)

40 Push ups

30 Goblet Squats (R+53/35, Rx 44/26)

20 Pulls ups

10 Man Makers (R+50/35, Rx 40/25)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Coaches Warm-up

B: Back Squat

On the Minute x 5 – 2 Back Squats

Rest 1:00

On the Minute x 5 – 1 Back Squat

*Build up

Record heaviest single

C: Metcon (Time)

1000m Run

30 Deadlifts (R+225/155, Rx 165/125)

50 Lateral Barbell Burpees

*This piece is designed to take between 10-15min to complete

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10 Up dog down dogs

10 Glute Bridges

10 Single Leg Glute Bridges (Right)

10 Single Leg Glute Bridges (Left)

10 Alternating Bird Dogs

10 Front Plank to Push-up Plank

10 Scap Pull-ups

B: Strict Gymnastics

Quality
100% of Max Effort Strict Handstand Pushups

100% of Max Effort Strict Pull-Ups

Rest 1:00

80% of Max Effort Strict Handstand Pushups

80% of Max Effort Strict Pull-Ups

Rest 1:00

60% of Max Effort Strict Handstand Pushups

60% of Max Effort Strict Pull-Ups

*Sets do not need to be unbroken, but we are moving with a purpose here.

*Home pull up sub bent over rows

*HSPU sub L-sit DB strict press

C: Metcon (5 Rounds for time)

Every 4 Minutes x 5 Rounds
30 Air Squats

250m Run

7 Clean and Jerks (R+115/75, Rx 95/65)

*In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window

*New rounds begin every 4 minutes [0-4-8-12-16]

*Record your times for each round, as your final score will be the slowest of the 5 efforts

*These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between

*AIR SQUATS-Choose a rep number that takes about 1 minute to complete. Ensure we’re meeting the full range of motion during this faster movement

*CLEAN AND JERKS-Choose a light-moderate weight that you can complete for 15+ reps unbroken when fresh

Within the workout, we’re looking for touch-and-go sets or very fast singles. This station should be cleared in less than 1 minute