HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3:00 Cardio Choice

then...

Junk Yard Dog

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Modified Burgener Warm-Up x 3 Sets

3 Dip and Shrug

3 Dip Shrug High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Snatch Balance

B: Power Snatch

10:00 EMOM

1 Power Snatch

*start @ 70% and increase to heavy single for the day

C: Metcon (Time)

Partner WOD
"Soup Du Jour"

For Time

10-9-8-7-6-5-4-3-2-1

Power Snatch (R+95/65, Rx 75/55)

*15/10 Cal Bike or 21/14 Cal Row or 200m run to Finish Each Set

(Each Partner will complete the 10s, then 9s, then 8s down to 1, relay style)

Time Domain: 13:00-17:00

Time Cap: 25:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets

10 Bootstrap Squats

12 Alternating Step-Ups

:30sec KB Dead-Bugs

10 Alt Bird Dogs w/3sec Pause @ ext

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Plyometric Primer

3 Rounds

10 Skater Jumps

50ft Burpee Broad Jumps

B: Metcon (Weight)

Battery Work
"He Must Workout"

20:00 EMOM

Min 1: 4 Front Squats *from floor

Min 2: 8 Burpee Box Jump Overs (R+24/20, Rx20/16″)

Min 3: 10 Deadlifts *at front squat load

Min 4: 14 Bar Facing Burpees

Min 5: Rest and adjust loads

*starting loads @ 75-80% of limiting movement

*Record heaviest load

C: Metcon (No Measure)

Friday finisher
3 Sets

Max Dead-Hang directly into unbroken set of Strict Pull-Ups

R: 2:00 b/s

*cap dead-hang at 1:00

*sub Max banded or Toenail Spot Pull-Ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5rds

10 seated military press (behind neck)

10 seated military press (front rack)

10/10 DB SA arnold press

Core: TBD

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. 800m Walk

15 Seated box knees to chest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
1:00 Cardio Choice

25ft Low Crawling Lunge

6/6 KB Halos

7/7 KB Windmill

50/50ft SA Bottoms Up KB Waiters Walk

B1: Bench Press (Push/Pull EMOM *Speed Focus )

12:00 EMOM

Min 1: 5 Bench Press @ 60% (00x0 tempo)

Min 2: 5 Pendlay Row *speed off the floor

*Record heaviest weight for bench on B1 and Pendlay rows on B2

B2: Pendlay Row (Push/Pull EMOM *Speed Focus )

12:00 EMOM

Min 1: 5 Bench Press @ 60% (00x0 tempo)

Min 2: 5 Pendlay Row *speed off the floor

C: Metcon (AMRAP - Rounds and Reps)

"Mock! Yeah! Ing! Yeah!"

12:00 AMRAP

12 Renegade Rows (R+50/35, Rx 40/25)

24 Running Single Unders

10 Toe to Bar (Sub 10 Knee to Elbows or V-ups)

20 Double Unders (sub 40 single unders)

Goal: 6+ Rounds

*Renegade Row L + R = 2 reps

D: Warm-up (No Measure)

Mobility - if time permits
5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
200m Run

6 Inchworm Push-Ups

15 Banded Goodmornings

10 Goblet Cossack Squats

10/leg SL Glute Bridges + :10/leg SL Glute Bridge Hold

B: Metcon (Time)

Long distance WOD
"Limo Driver"

For Time

400m Run (sub 27/22 Cal Bike)

20 American KBS

20 Wall Balls

400m Run

30 American KBS

30 Wall Balls

400m Run

40 American KBS

40 Wall Balls

400m Run

30 American KBS

30 Wall Balls

400m Run

20 American KBS

20 Wall Balls

400m Run

Goal Time: 22:00-25:00

Time Cap: 40:00

C: Metcon (No Measure)

Accessories
3 Sets

20 Alt Back Rack Reverse Lunges

1:00 GHD Sorenson Hold

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. General Warm Up

5 Kettlebell Deadlifts

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
1:00 Cardio Choice

8/8 Single Arm DB Upright Row

8/8 Single Arm DB Strict Press

10 Box Jumps

2 Wall Walks + 10sec Wall Facing Handstand hold

B: Metcon (Weight)

Weightlifting strength
Every 90sec for 15:00 (5 Sets)

Station 1: 3 Push Press

Station 2: 2 Push Jerks + 2 Split Jerks

Start at 75% of Push Press, and increase loads.

*Record heaviest load

C: Metcon (Time)

"I.O.U's"

For Time

21-15-9

Strict Handstand Push-Ups

Dual DB Box Step-Overs (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)

9-7-5 Ring Muscle-Ups (Sub Burpee C2B Pull-Up or Burpee Jumping Pull-Up)

Time Domain:

9:00-12:00

Time Cap: 18:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

1-2-3-4-5-6-7-8-9-10

Bench press (155/105)

Deadlift (205/155)

**After each set - Run 100M**

Sub, Ski erg 100M

3 Rds

Superset

12 DB's skull crushers

20 DB's close grip press (speed)

Rest: 1min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
1:00 Row (:30sec ez, :20 Mod, :10 hrd)

25ft Low Crawling Lunge

8/8 Single Leg KB RDL

10 Lateral Box Crossover Step-Overs

:30sec Wall Sit

B: Back Squat

Take 12:00 to Establish a 5RM Back Squat

C: Metcon (3 Rounds for distance)

Row progression
"Salmon of Capistrano"

3 Sets

4:00 AMRAP, Max Meters Row or Ski or Cal Bike or 1000m Run

4:00 Rest