Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Run

2 Rounds

10 Alt Spiderman Stretch

10 Russian Baby Makers

20 Alt Mountain Climbers

10 Inchworm to Push-ups

10 Slow Air Squats

B: Metcon (5 Rounds for reps)

5 Rounds
15/12 Cal Row/Ski or 11/8 Cal Bike

Max unbroken Handstand on Box or wall is available

*Home cal sub 25 du or 50 singles

C: Metcon (Time)

3 Rounds
30 Power Snatches (R+75/55, Rx 65/45)

30 Box Jump Overs (R+24/20, Rx20/16″)

30 Supine bar rows

250m Run

*There is a 25 minute time cap on this piece

*In order to make it in under the cap, athletes will need to average about 2 minutes per movement on every round

*Adjust the weight, variations, or rep numbers in order to complete each station in 2 minutes or less

*home bar rows BB bent over row same wt as snatch

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