Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10 Up dog down dogs

10 Glute Bridges

10 Single Leg Glute Bridges (Right)

10 Single Leg Glute Bridges (Left)

10 Alternating Bird Dogs

10 Front Plank to Push-up Plank

10 Scap Pull-ups

B: Strict Gymnastics

Quality
100% of Max Effort Strict Handstand Pushups

100% of Max Effort Strict Pull-Ups

Rest 1:00

80% of Max Effort Strict Handstand Pushups

80% of Max Effort Strict Pull-Ups

Rest 1:00

60% of Max Effort Strict Handstand Pushups

60% of Max Effort Strict Pull-Ups

*Sets do not need to be unbroken, but we are moving with a purpose here.

*Home pull up sub bent over rows

*HSPU sub L-sit DB strict press

C: Metcon (5 Rounds for time)

Every 4 Minutes x 5 Rounds
30 Air Squats

250m Run

7 Clean and Jerks (R+115/75, Rx 95/65)

*In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window

*New rounds begin every 4 minutes [0-4-8-12-16]

*Record your times for each round, as your final score will be the slowest of the 5 efforts

*These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between

*AIR SQUATS-Choose a rep number that takes about 1 minute to complete. Ensure we’re meeting the full range of motion during this faster movement

*CLEAN AND JERKS-Choose a light-moderate weight that you can complete for 15+ reps unbroken when fresh

Within the workout, we’re looking for touch-and-go sets or very fast singles. This station should be cleared in less than 1 minute

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

AMRAP 12

1-2-3-4-5-6-7…

Devil Press (50/35)

2-4-6-8-10-12-14…

Wall Balls (20/16#)

CORE: 10 Rds

250M Run

10 Toes 2 Bar/Knees to Elbow

***Time Cap 15min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Coaches Warm-up

B: Metcon (5 Rounds for reps)

5 Rounds
1 Minute DU

1 Minute Burpees

1 Minute Thrusters (R+95/65, Rx 75/55)

1 Minute Rest

*We’ll work for 3 min and rest for 1 in this interval style workout

*Since we’re working for much longer than we’re resting, we won’t be sprinting these efforts

*The goal today is to find a sustainable number to hold at each station for each round

*Record your reps for each round during your rest period

*Your final score for the workout is the sum total of the 5 rounds of reps

*Example: 45+45+45+45+45 = 225

C: Metcon (No Measure)

3 Rounds
30 Second Ring Plank Hold (externally rotate shoulders) or on ground

30 Second Mountain Climbers

30 Seconds Russian Twists (you pick wt.)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Coaches Warm-up

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

*Recorded total we are doing this again

*Home cal sub 25 du or 50 singles

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 min

250m Run

22/16 Row/Ski or 16/12 Cal Bike

12 DB Alt Renegade Rows

8 Single Arm DB Snatches (R+70/50, Rx 55/35)

*home cal sub = 44 step ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

GRIPPY!!!

50-40-30-20-10 reps of BB Bicep Curls (empty BB)

10-20-30-40-50 reps of KB Russian Swings (53/35)

CORE:

10 x Barbell Leg Lowering (control eccentric movement)

10 x Barbell Windshield Wipers

10 x Barbell Roll outs

Note: Load barbell with 25/15# plates

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10 Banded Pass Throughs

10 Banded Pull Aparts

10 up dog to Down Dog

10 alt Shoulder Taps

10 Straight Leg Sit-ups

10 Hollow Hold

10 Arch Hold

10 Banded Pass Throughs (More Narrow)

B: Bar Muscle-Up Stamina

5 Rounds, based on your specific percentages:

35% Max Bar Muscle-Ups (sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows)

3 Power Cleans (R+185/135, Rx155/115)

Rest 1:00 between sets.

Set 1: Max Bar Muscle-ups+ 3 Power Cleans

Set 2: Max Bar Muscle-ups+ 3 Power Cleans

Set 3: Max Bar Muscle-ups + 3 Power Cleans

Set 4: Max Bar Muscle-ups + 3 Power Cleans

Set 5: Max Bar Muscle-ups + 3 Power Cleans

C: Metcon (Time)

21-15-9:

Power Cleans (R+115/75, Rx 95/65)

Hand Release Push-ups

Into...

21-15-9:

Push Press

Toes to Bar

*Stimulus: 12-20min

*Home T2B =v-ups