Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Deadlift: 10-8-6-4-2 (Time Cap 30min)

Then 3x5 at 80% of heavy 2

3 Drop sets, then rest 1min and move to the next movement.

Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.

3 Rounds: (Weights used as an example)

8 Barbell Bicep Curls 75#

8 Barbell Bicep Curls 65#

8 Barbell Bicep Curls 55#

Rest 1min

10 Upright Row 100#

10 Upright Row 90#

10 Upright Row 70#

Rest 1min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Samson (:15s each side)

:30s Shoulder Taps

:30s Slow Air Squats

B: Metcon (Time)

50/35 Cal Row/Ski or 35/24 Cal Bike

3 Rounds of "Kelly Kinda"

50/35 Cal Row/Ski or 35/24 Cal Bike

*Home Cal Sub 100 jumping jacks + 100 mt climbers

1 Round of "Kelly Kinda":

400m Run

30 Wallballs Jump Sqs (R+20/14, Rx 16/12)

30 Box Jumps (R+24/20, Rx20/16″)

C: Metcon (Weight)

3 Rounds
8 Barbell Strict Presses

16 Wt Bench/Box Dips

*Strict Press Go as heavy as possible but unbroken

Record heaviest unbroken 8reps of Strict Press

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