Workout of the day

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Mobility
Pigeon Pose on Box: 50 Seconds Each Side

Box Supported Ankle Stretch: 50 Seconds Each Side

B: Warm-up (No Measure)

30 Seconds Each:

Jog in place

Spidermans

Slow Air Squats

Side to side hops

Mountain Climbers

Cossack Squats

Butt Kickers in place

Frog Hops

Box Step-ups

High Knees in place

Push-up to Down Dog

Lateral Box Step-overs

High Skip in place

Slow Burpees

Box Step-ups

C: Metcon (4 Rounds for reps)

On the 2:00 x 4 Rounds:
7 Bar Muscle-Ups (Sub C2B)

7 Double DB Power Cleans (R+50/35, Rx 40/25)

Max Forward Step Alt Double DB Front Rack Lunges

*Home MU sub = pendlay rows

*try to get 10-16 lunges each round

Note: Record max lunges for each round

D: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

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

6 Burpee Box Jump Overs (R+24/20, Rx20/16″)

Rest 2 Minutes

* The runs should take around 2 mins or less to complete, giving you about 3 mins to work through the inside work

*Find a pace on the run and box that allows you to hold onto the front squats for ideally unbroken sets

*Try 2+ rounds on each

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Mobility
1min each

Barbell Thoracic Opener

Down Dog

B: Warm-up (No Measure)

:50s Each with :10s transition

Easy Row Bike Ski

Samson Stretch

Straight Leg Sit-ups

Moderate Row Bike Ski

Inchworm to Push-ups

Hollow Hold

Faster Row Bike Ski

Front Plank on forearms to Push-up Plank

Arch Hold

C: Metcon (Time)

"Strict JT"
21-15-9:

Strict Handstand Push-ups off box (Sub L-sit DB press)

Strict Ring Dips

Push-ups

*Home Dips Sub bench dips

Note: R+ = Strict HSPU off box and Ring Dips

D: Metcon (Time)

3 Rounds

7 KBS (R+70/53, Rx 53/44)

7 Toes to Bar

7 Push Presses (R+115/75, Rx 95/65)

then

700/500m Row Ski or 40/25 Bike or 500 Run

3 Rounds:

7 KBS

7 Toes to Bar

7 Push Presses

*The intended time range for this workout is between 15-20 minutes

*Home T2B Sub V-ups, KBS =DB swings

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

WE ARE GOING HEAVIER!!!

UPPERBODY SWOLE WORKOUT

PART A)

6 Rounds: (Time cap 28min)

6 DB Floor Press (HEAVY)

8 DB Deficit Push-up (Chest hits the floor)

10 Single DB Behind Head Tricep Ext

12 Plate(s) Lateral Delt Raises (Using a pair 15#, 10#, 5#)

Rest 1min = Knees to Elbows (High Bar)

PART B) Biceps: 3 Rounds

8 Barbell Curls

10 DB Inside Curls (Alternate)

12 DB Hammer Curls (Together)

After 3 Rds – Immediately……..

Burnout: X2

10 DB Single Bicep Curl with right side (left side is static at 90 degrees w/DB)

10 DB Single Bicep Curl with left side (right side is static at 90 degrees w/DB)

10 DB Bicep Curls (Together)

Rest :30 seconds and REPEAT

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Mobility
1 min each

Warrior Squats

PVC Sotts Press

B: Warm-up (No Measure)

:50s Each with :10s transition

Easy Row Bike or Ski

Easy Single Unders

PVC Pass Throughs

Moderate Row Bike or Ski

Quick Single Unders

PVC Straight Leg Swings (:25s Each leg)

Faster Row Bike or Ski

High Knees Single Unders

PVC Overhead Squats

C: Hang Snatch

Hang Sq Snatch [On the 0:00]

On the 2:00 x 4 Sets:

1 Hang Snatch Pull

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Overhead Squat

*Build to a Heavy for the day.

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
1000m Run

100 Double Unders (Sub 200 single unders)

Time Remaining:

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

*You can expect to have about 3-4 minutes for max power snatches.

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Mobility
Band Hamstring Stretch: 50s Each Side

Band Cross Body Stretch: 50s Eaah Side

B: Warm-up (No Measure)

Coaches Warm up

C: Metcon (Time)

500 Meter Run

15-12-9:

Front Squats (R+95/65, Rx 75/55)

Chest to Bar Pull-ups

500 Meter Run

15-12-9:

Thrusters

Pull-ups

*20min time cap

*Home pull up sub rows

D: Metcon (No Measure)

[On the 0:00]

40/30 Cal Row Ski or Cals 28/21 Bike

20 Lateral Burpees Over the Rower or Hurdle

*Home Cal Sub 150DU or 300 single unders

[On the 13:00, 16:00, & 19:00]

20/15 Calorie Row Ski or 14/11 cals Bike

10 Lateral Burpees Over the Rower or Hurdle

*Home Cal Sub 50DU or 100 single unders

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Warm-up (No Measure)

Bands

B: Metcon (No Measure)

Legs: AMRAP 15:

15 x DL (RDL) mid-shin level (slight bend at knee)

15 x Hack Squats (pull the shoulders back – quad dominate)

15 x Box Jumps (24/20)

Core: Remaining time