Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Warrior Squats: 45 Seconds

Couch Stretch: 45 Seconds Each Side (on rig)

B: Warm-up (No Measure)

30 Seconds Each:

Easy Row Row Bike or Ski

Glute Bridges

Easy-Moderate Row Bike or Ski

Glute Bridge Walkouts

Moderate Row Bike or Ski

Single Leg Glute Bridges (15 Seconds Each)

Faster Row Bike or Ski

Air Squats

*Home Row Bike Ski Sub reverse step lunges

C: Front Squat (Pausing - On the Minute x 8)

2 Pausing Front Squats (2 Seconds)

Aim to start light and gradually build in weight over the 8 minutes of work

Note: Record heaviest set

D: Metcon (Time)

4 Rounds For Time
10 Front Squats (R+135/95, Rx 115/75)

20/15 Cals Row or Ski or 14/11 Cal Bike

*The intended time domain for this workout is between 9-13 minutes (1:40-2:30 Rounds)

*home Sub 30 Jump split squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

750m Row/Erg

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
100m Single arm Farmers Carry (Right down/Left back)

10 x Single Arm DB Devil Press (Alternating)

C: Metcon (No Measure)

Tempo Training – time under tension
10 Rounds (1 min rest between Rds)

Tempo – 3 seconds Concentric and 3 seconds Eccentric (both directions)

5 x DB Deficit Pushups

3 x BB Front Squats (R+125/95), Rx105/75)

3 x BB or DB Bicep Curls (together)

IMMEDIATELY TO…..

Speed – NO tempo reps

10 x DB Deficit Pushups

6 x BB Front Squats (R+125/95), Rx105/75)

6 x BB or DB Bicep Curls (together)

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

750m Row/Erg

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
100m Single arm Farmers Carry (Right down/Left back)

10 x Single Arm DB Devil Press (Alternating)

C: Metcon (No Measure)

Tempo Training – time under tension
10 Rounds (1 min rest between Rds)

Tempo – 3 seconds Concentric and 3 seconds Eccentric (both directions)

5 x DB Deficit Pushups

3 x BB Front Squats (R+125/95), Rx105/75)

3 x BB or DB Bicep Curls (together)

IMMEDIATELY TO…..

Speed – NO tempo reps

10 x DB Deficit Pushups

6 x BB Front Squats (R+125/95), Rx105/75)

6 x BB or DB Bicep Curls (together)

HomeGrown AthletX - Functional Fitness

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A. : Metcon (AMRAP - Reps)

5 Rounds

AMRAP 3 Min

20/15 Calorie Bike/Ski/Row ** (R+20/15, Rx 15/10)

10 Man Makers (R+50/35, Rx 40/25)

Max Double Unders

-Rest 1 min

* Home

20 Box jumps or 250 m Run

B. : Metcon (No Measure)

3 Rounds

10 Strict Toes to Bar

30 DB Russian Swings

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Run

:20s Each:

Samson stretch

Arm Circles (Forward)

Front Plank

Arm Circles (Backwards)

Hollow Hold

Alternating Bird Dogs

Right Side Plank

Push-up to Down Dog

Left Side Plank

Dead Hang From Pull-up Bar

*Home Dead Hang Sub = childs pose

B: Warm-up (No Measure)

Barbell Warm-up: Empty bar
2 Rounds

5 Good Mornings

5 Back Squats

5 Elbow Rotations (5each side)

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

*Home Sub with broom stick

C: Metcon (5 Rounds for reps)

5 Rounds, 25min Time Cap
Max Unbroken Strict Presses (R+75/55, Rx 65/45)

Max Unbroken Strict Pull-ups

Run 400m Between Sets

*The weight on the barbell should be something on the lighter side. When fresh, this should be a load that you could strict press for 20+ reps unbroken.

*Within the workout, we want to be able to complete at least 7 strict pull-ups per round to get the right stimulus

*Your score is the total number of strict reps. Treat the 400m run as active recovery.

*Home 400m Sub 30 x 10m Shuttle Runs or

30 High Knees in Place or

30 Burpees or

30 Box Jumps/ Stair Jumps or

100 Double Unders or Singles

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Round

:30s L Split Sqauts

:30s R Split Squats

:30s glute bridge (2sec pause at the top)

:30s slow air squat

Alternating TABATA

:20s hold :10s rest 8 rounds

Hollow rock/hold

Supermans

B: Back Squat (On the 3:00 x 5 Sets:)

Set 1: 10 Reps @ 63%

Set 2: 8 Reps @ 68%

Set 3: 6 Reps @ 73%

Set 4: 4 Reps @ 80%

Set 5: 2 Reps @ 88%

Note: Record Set5 at 2 reps

C: Metcon (4 Rounds for time)

On the 4:00 x 4 rounds
5 Devil Presses

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses

*To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

* Record your time for each interval.