Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Tabata: 20s on/10s off

10 Rounds: Complete ea. movement for 10rds before moving fwd.

DB Hammer Curls

DB Arnold Press

DB Cyclist Squats

DB Straight Leg DL

REST 3min

BB Bicep Curls

BB Good Mornings

BB Single Leg Lunge

Push-ups

Core - Coach call out

HomeGrown AthletX - Functional Fitness

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A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 31 Min

31 Pumpkin Squat Cleans

31 Pumpkin Sit-ups

31 Pumpkin squat jumps

250m OH Walking lunges

500 m Run with pumpkin

*Pumpkin never touches the ground.

5 Burpees penalty every time the pumpkin touches the ground.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds Each:

Samson Stretch

Up Dog Down Dog

Spidermans Stretch

Cossack Squats

Mountain Climbers

Russian Baby Makers

Push-up to Down Dog

Slow Air Squats

Frog Hops

Air Squats

B: Metcon (Weight)

3 Rounds

10 Double Dumbbell Bent-over Rows

20 Alternating Dumbbell Bench Press

Rest as needed between.

C: Metcon (Time)

21-18-15-12-9:

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

250m Run

CTB Pull-Ups

250m Run

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1min Row jump rope

10 PVC Pass Through

10 PVC Overhead Reverse Alt Lunges

B: Gymnastics Stamina (On the 3:00 x 5 Rounds: (15:00))

30 Double Unders

30% of Max Bar Muscle-ups or pull up work

30 Double Unders

30% of Max Strict Handstand Push-ups

*Recovery jump rope with Time Remaining

*Home MU Sub Pendlay rows

C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scaled = 75/55

HomeGrown AthletX - HGX-FIT

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A: Metcon (Weight)

LEGS:

Back Squats For Load – 6 x 4 (rest :90 B/T sets)

Rest 5min

30 Back Squats (Bodyweight)

1,000m Run

CORE: TBD

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
10 Push-up to Down Dog

10 Air Squats

10 empty bar DL

10 bent over barbell rows

B: Squat Clean and Jerk (Complex 6 Sets)

1 Pausing Hang Squat Clean (2sec above knee)

1 Hang Squat Clean

1 Split Jerk

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
1000m Run

15 T2B

15 Hand Release Push-ups

30 AbMat Sit-ups

*Home Sub T2B=V-ups