Workout of the day

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

For Time:

Buy in: 1 mile Run

Then..

5 Rounds

12 Power Snatches (R+115/75, Rx95/65)

12/10 Cal Row/Ski or 9/7 Bike

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

HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
30 Bar over Burpees

30 Hang Squat Cleans (R+95/65, Rx 75/55)

30 Box Jump Overs (R+24/20, Rx20/16″)

30 Overhead Squats

30 Supine Bar Rows

30 Thrusters

B: Metcon (No Measure)

50 AbMat Sit-ups, 5-10 wall walks

40 AbMat Sit-ups, 5-10 wall walks

30 AbMat Sit-ups, 5-10 wall walks

20 AbMat Sit-ups, 5-10 wall walks

10 AbMat Sit-ups, 5-10 wall walks

*wall walk sub inchworms

HomeGrown AthletX - Functional Fitness

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A: Metcon (7 Rounds for reps)

Skill Conditioning
For Max Pistols:

Minute 1: 25 Double Unders + Max Alternating Pistols

Minute 2: 25 Double Unders + Max Alternating Pistols

Minute 3: 25 Double Unders + Max Alternating Pistols

Minute 4: Rest

Minute 5: 25 Double Unders + Max Alternating Pistols

Minute 6: 25 Double Unders + Max Alternating Pistols

Minute 7: 25 Double Unders + Max Alternating Pistols

R+ DU, Rx Singles

B: Metcon (3 Rounds for reps)

AMRAP 5:

21/16 Cal Row or Ski or 15/12 Cal Bike

12 Chest to Bar Pull-ups

9 Front Squats (R+135/95, Rx 115/75)

Rest 5 Minutes

AMRAP 5:

11/9 Cal Row or Ski or 9/6 Cal Bike

6 Chest to Bar Pull-ups

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

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

BACK AND SLIDERS

HomeGrown AthletX - Functional Fitness

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A: Push Jerk (Technique)

5 Sets:

2 Pausing Push Jerks

1 Push Jerk

*Pause takes place in the catch position for 2 seconds. Light to moderate weights across.

B: Metcon (Time)

8 Rounds For Time:

8 Push Jerks (R+135/95, Rx 115/75)

8 Bar Facing Burpees

C: Metcon (No Measure)

Row Intervals
On the Minute x 9:

Minute 1: 18/15 Calorie Row or Ski

Minute 2: 15/12 Calorie Row or Ski

Minute 3: 12/9 Calorie Row or Ski

Minute 7: 18/15 Calorie Row or Ski

Minute 8: 15/12 Calorie Row or Ski

Minute 9: 12/9 Calorie Row or Ski

HomeGrown AthletX - Functional Fitness

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A: Snatch

5 Sets: Technique

2 Snatch Balances

1 Hang Squat Snatch

Rest as needed between sets. Light to moderate weights across.

Following, Not for Time:

3 Sets: 1 Squat Snatch

**Record heaviest Snatch

B: Metcon (Time)

800 Meter Run

12 Strict Chest To Bar Pull-ups

800 Meter Run

9 Strict Chest To Bar Pull-ups

800 Meter Run

6 Strict Chest To Bar Pull-ups

*All pull ups need to be unbroken. If a set is Brocken there is a 100 Meter "Penalty" sprint