Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Minute Each:

Easy Row Bike or Ski

Side Planks (:30s Each)

Single Leg Glute Bridges (:30s Each)

Moderate Row Bike or Ski

30 Seconds Each:

Glute Bridges

Front Plank

Glute Bridge Walkouts

*Home Sub Row Bike Ski = high knees

B: Hang Clean (On the 2:00 x 4 Sets:)

1 Hang Clean Pull

1 Hang Clean High Pull

1 Hang Squat Clean

2 Split Jerks

Record heaviest complex

C: Metcon (1 Rounds for time)

Every 5 Minutes x 5 Rounds:

30 AbMat Sit-ups

15 Deadlifts (R+185/135, Rx155/115)

21/15 Cal Row Ski or 15/12 Cal Bike

*To get the right stimulus, each round should take less than 4 minutes to complete

*Your score is the slowest of the 5 rounds

*Home Cal Sub 42 box jumps or step ups or 100 mt climbers

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

All movements to be performed with an "EMPTY" barbell

Focus on quality of movement and active recovery

Buy-In: 800M Run

30 Romanian Deadlift (45/35)

30 Hang Power Clean

30 Shoulder Press

50 Cal Row

30 Back Squats

30 Alternating Split Jerk

50 Cal Row

30 Reverse Lunge

30 Hang Power Snatch

30 Floor Press

Cash-out 200 Alternating Single Leg Vups (Every 20 = 10 Ankle Touches)

HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

Warm-up

2 Rounds

250M Run

30-Sec Empty Barbell Squat hold

10 Empty Barbell Strict Press

15 Sit-Ups

15 Supermans

B.: Metcon (Time)

4 Rounds For Time

15 Thrusters (R+135/95, Rx 115/75))

30 Box Jumps Overs (R+24/20, Rx 20/16)

100 Double-Unders /200 Singles

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Couch Stretch: 30 Seconds Each Side

Pec Stretch on Wall: 30 Seconds Each Side

B: Warm-up (No Measure)

:50s Each with :10s transition time b/t movements

Easy Row Bike or Ski

Spidermans

Kettlebell Deadlifts (Between Legs)

Moderate Row Bike or Ski

Mountain Climbers

Single Arm Kettlebell Deadlifts (20 Seconds Per Side)

Faster Row Bike or Ski

Frog Hops

Kettlebell Russian swings

*Home Cal Sub = jumping jacks

C: Metcon (No Measure)

5 Rounds
1 Minute Burpees

1 Minute Russian Kettlebell Swings (R+70/53, Rx 53/44)

1 Minute Row Bike Ski Calories

1 Minute Rest

*try 8-15 reps/cals on all movemnts

*Home Sub RKB=DB swing or plate swings

D: Metcon (5 Rounds for time)

Every 2min complete the following x 5 Rounds:
9 Toes to Bar

6 Pull-ups

3 Chest to Bar Pull-ups, R+ 3MU

9 Wallballs, R+12 Wallballs (R+20/14, Rx 16/12)

*Home Subs T2b= v-ups, pull ups=rows, C2B=6 Dips, WB=12 jump sq

*you should have :50s-:30s rest each round

*TAKE THE J HOOK OFF RIG FOR WB

Note: Each round for time

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Wrist Stretches on Box :45s

Box Supported Ankle Stretch :45s

Front Rack Stretch on Box :45s

B: Warm-up (No Measure)

:50s Each with :10s transition time b/t movements

Jog in place

Samson stretch + Air Squat

Box Step-ups

Skip in place

Spidermans

Lateral Box Step-Overs

High Knees in place

Push-up to Down Dog

Box Step-ups

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
250m Run, 3 Box Jumps, 3 Power Cleans (R+135/95, Rx 115/75)

250m Run, 6 Box Jumps, 6 Power Cleans

250m Run, 9 Box Jumps, 9 Power Cleans

* Add 3 Box Jumps + 3 Power Cleans Each Round

*try to get into rep 15

*Home run sub 18x10m Shuttle Runs, 18 Box Jumps, or 18 Tuck Jumps

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Drop Sets (INCREASE WEIGHT FROM 7.7.2020 BY 5%)
3 Drop sets, rest 1min and move to the next movement.

Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.

Note: Deficit will be 1.5" to 2", Use a plate to stand. NO bouncing or touching floor. Keep load on glutes, hammies and posterior chain. ROM is from standing tall to mid-shin.