Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds Each:

Samson Stretch

Up Dog Down Dog

Spidermans Stretch

Cossack Squats

Mountain Climbers

Russian Baby Makers

Push-up to Down Dog

Slow Air Squats

Frog Hops

Air Squats

B: Metcon (Weight)

3 Rounds

10 Double Dumbbell Bent-over Rows

20 Alternating Dumbbell Bench Press

Rest as needed between.

C: Metcon (Time)

21-18-15-12-9:

Front Squats (R+115/75, Rx 95/65)

250m Run

CTB Pull-Ups

250m Run

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1min Row jump rope

10 PVC Pass Through

10 PVC Overhead Reverse Alt Lunges

B: Gymnastics Stamina (On the 3:00 x 5 Rounds: (15:00))

30 Double Unders

30% of Max Bar Muscle-ups or pull up work

30 Double Unders

30% of Max Strict Handstand Push-ups

*Recovery jump rope with Time Remaining

*Home MU Sub Pendlay rows

C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scaled = 75/55

HomeGrown AthletX - HGX-FIT

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A: Metcon (Weight)

LEGS:

Back Squats For Load – 6 x 4 (rest :90 B/T sets)

Rest 5min

30 Back Squats (Bodyweight)

1,000m Run

CORE: TBD

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
10 Push-up to Down Dog

10 Air Squats

10 empty bar DL

10 bent over barbell rows

B: Squat Clean and Jerk (Complex 6 Sets)

1 Pausing Hang Squat Clean (2sec above knee)

1 Hang Squat Clean

1 Split Jerk

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
1000m Run

15 T2B

15 Hand Release Push-ups

30 AbMat Sit-ups

*Home Sub T2B=V-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
10 Up Dog Down Dog

10 alt Spidermans

10 Cossack Squats

B: Strict Gymnastics

21-15-9:

Strict Ring Dips

Strict Toes to Bar

*Home Sub T2B=v-ups, Ring dips=bench dips

C: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back (part A) – 4rds Time cap 20min

10 x BB Bent Over Rows (Wide grip)

10 x BB "Yates" Rows (Supinated grip)

10 x Strict Pull-ups

After completing 3rds, Immediately to the following;

KABATA STYLE – Focusing on Static training (Static Holds) – Time 24min

20s on / 10s static hold (4rds per movement) X 2

• Front Delt Raises

• Side Delt Raises

• Rear Delt Raises

• Bicep Curls

• Push-ups (static hold = 1" plank)

*** We are using "light" weights due to the static holds. Empty BB or small plates.

20s of work/reps – DO NOT go out HOT!! Maintain a good pace, break when needed

10s of "Static Hold"