Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

100 Burpees

every 3:00 run 250m Run, start on run

Time Cap – 15:00

B: Metcon (2 Rounds for reps)

On the 0:00…

AMRAP 10:

5 Deads, (R+ 315/205, Rx225/155)

14/10 Cal Row/Ski or 10/7 Cal Bike

30 push ups

On the 15:00…

AMRAP 10:

10 Deadlifts (R+205/145, Rx155/115)

14/10 Cal Row/Ski or 10/7 Cal Bike

15 HR Push ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

ONE DUMBELL – NO PROBLEM
CHEST: 5 Sets

10 x Single Arm DB Floor or Bench Press

15 x Single Arm DB Pull Over (Use bench)

4 x DB Walk Over Push-ups (1set = DB+right+DB+left)

Rest: 30 seconds between sets

Shoulders: 5 Sets

10 x Half Kneeling Crush Grip DB Press

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

Rest: 30 seconds between sets

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

On the 5:00 x 4 Rds
21/15 Cal Row/Ski or 15/11 Cal Bike

15 Sit-ups on wall ball

21/15 Cal Row/Ski or 15/11 Cal Bike

Your score is your slowest time

B1: Metcon (3 Rounds for reps)

On the 0:00…

AMRAP 3:00:

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

3 Front Squats

3 Push Jerks

--Rest 3:00

On the 12:00…

AMRAP 3:00:

3 Power Cleans (R+185/125, Rx155/105)

3 Front Squats

3 Push Jerks

--Rest 3:00

B2: Metcon (Weight)

On the 18:00…

5:00 to Build to a Heavy Complex:

1 Power Cleans

3 Front Squats

1 Split Jerk

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time

Buy-in:

150 Double-Unders

Then, perform:

5 Rounds

12 Squat Cleans (R+135/95, Rx115/75)

24/18 Cals Row/SKi

12 Devil Presses (R+50/35, Rx40/25)

Cash-Out:

150 Double-Unders

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

800m Run

21 Push up Knee Tuck

800m Run

21 Power Clean and Jerks (R+155/105, Rx125/85)

800m Run

21 Push up Knee Tuck

800m Run

B: Metcon (No Measure)

Midline
Tabata

V Ups and Russian Twists

Alternating between the two

HomeGrown AthletX - Functional Fitness

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A: Hang Snatch (Complex: 5 Sets)

1 Pausing High Hang Squat Snatch (pockets)

1 Pausing Hang Squat Snatch (right above knees)

1 High Hang Squat Snatch (pockets)

1 Hang Squat Snatch (right above knees)

*On the pausing reps, we are pausing for 1s at the starting position *and* in the catch.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
25 Double-Unders (sub 50 single unders)

9 Wt Plate sit up (R+45/35, Rx 33/15)

25 Double-Unders

9 Hang Squat Snatches (R+95/65, Rx 75/55)