HomeGrown AthletX - Legends

Metcon (No Measure)

A . CARS-Neck, Scapular, Shoulder, warm up

B . Dumbbell Bent Over Row (Heavier than last session) 5 x 5

C.WOD 4 Rounds for time

Buy in 400m Row/ Erg

5 Box Step Overs

7 RKBs

9 Pull Ups/Ring Rows

12 Push Ups

15 Air Squats

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Cardio Choice (Ski or Row Prefered)

5 Inchworm Push-Ups

5/5 Half Kneeling Bottoms Up Single Arm Kettlebell Strict Press , light

25/25ft (10/10m) Dual Kettlebell Bottoms Up Waiters Walk , light

:10 second Ring Support Hold + :10 second bottom of Dip Hold

B: Bench Press (Every 2:30 minutes, 5 Sets, Complete the following:
3 reps

Starting @ 75% of your 1rm Bench Press, increase load each set for a heavy triple. A goal percentage would be to finish at 85% of your 1rm Bench Press

)

C: Metcon (Time)

"Stretch Armstrong"

4 Rounds for Time

10 Power Snatch (Rx 95/65, S 75/55)

5 Wall Walks

15/10 Strict Ring Dips

Rest 1:00 minute between sets

Goal: 2:00 minutes/round

Total Running Time: Sub 11:00 minutes

Time Cap: 15:00

Primary Objective: Consistent pacing across all sets. Fatigue will build and the Wall Walks will get more and more challenging on each round as the arms get fatigued and heart rate elevates.

Secondary Objective: Unbroken Power Snatch Reps

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

:30 second Jump Rope Practice

10 Barbell Cossack Squats, 45/35lb (20/15kg)

10 Sumo Stance Barbell Good Mornings, 45/35lb (20/15kg)

10 Hanging Strict Knee Raises

:25/25 Second Banded Front Rack Stretch

B: Front Squat

Every 3:00 minutes, 4 Sets

Set 1: 8 Reps @ 70%

Set 2: 8 Reps @ 70%

Set 3: 6 Reps @ 80%

Set 4: 6 Reps @ 83%+

C: Metcon (Time)

"Barbelle Fett"

For Time:

*25*20*15*10

Toes To Bar (A: Knee to Elbows)

DB Front Squats (Rx50/35, S 40/25)

*Begin each round with 50 DU (A:100 Single Unders)

Time Cap: 18 minutes

***DO NOT DROP THE DB***

Goal: Sub 11 minutes

Primary Objective: Best possible time, create a plan to achieve best time.

Secondary Objective: Fast transition and perform double unders or singles immediately

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 rounds.

Unilateral - One DB 50/35

10/10 Bent over rows

10/10 Seated Arnold press

10/10 Renegade rows

10/10 Floor press

100m Overhead carry (right down/left back)

20 DB Bear plank pull through

20 DB Plank touches

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

2:00 minutes on Machine of your choice

15/15 Second Single Leg Wall Sit Hold

15/15 Second Single Leg Glute Bridge Hold

5/5 Single Arm Kettlebell Windmills, Moderate Weight

10 Bird Dogs into 10 Dead Bugs

B: Metcon (Time)

"The Watch"

In Pairs, 2 Rounds For Time:

800m Run

400ft Sandbag Carry (Rx150/100, S 75/50)

40 Deadlifts (Rx 225/155, S 165/125)

400ft Dual DB Farmers Carry (Rx70/50, S 60/40)

40 Box Get-Overs 40''

Time Domain: 25:00-32:00

Time Cap: 35 minutes

Score: Time

The run is done together,

Sandbag to be divided in half,

Deadlifts to be divided in half,

Farmers Carry to be divided in half,

Box Get-Overs to be divided in half

Primary Objective: Finish it before the time cap.

Secondary Objective: Complete Each round in sub 14:00 minutes

Stimulus: Conditioning / Muscular Stamina

RPE: 8/10

C: Accessories (8:00 AMRAP, For Quality
:20 Planche Plank
:15/:15 Star Plank
:15/:15 Copenhagen Plank
:20 Dual KB Front Rack Wall Sit )

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:30 second jump rope practice

10 Cossack Squats

10 Wall Facing Handstand Shoulder Taps

10 Bar Kip Swings

5 Broad Jumps For Distance

AA: Warm-up (No Measure)

Barbell Primer

Every 90sec, 4-5 Sets w/ light loads

High Hang Muscle Clean

Tall Clean

High Hang Power Clean

Hang Squat Clean

Full Clean

B: Metcon (Time)

"Tropic Thunder"

For Time:

120 Double Unders (A: 240 singles)

90 Toe to Bar (A: Strict Knee Raises)

60 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Ups)

*Can Partition in anyway you want to

into...

10-8-6-4-2 Squat Cleans

Loads:

(Rx135/95, S 115/75)

(Rx155/105, S 125/85)

(Rx 185/125, S 155/105)

(Rx 225/155, S 165/125)

(Rx 245/165, S 205/135)

Time Domain: 14:00-17:00 minutes

Time Cap: 20 minutes

Primary Objective: Complete the workout in under 16:00 minutes

Secondary Objective: Complete the Clean Ladder in under 6:00 minutes

Score: Time

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Supersets:

8min:

10 Yates rows

12 BB drag curls

8min:

10 Pendlay rows

12 DB's hammer curls

8min:

10/10 DB bent over rows

12 BB reverse curls

8min

20 Blue band lat pull downs

"21"

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm Up / CARs

B. 1,600m Row/Ski Erg

WOD 20 AMRAP

10 Pull Ups or Ring Rows

10 Pushups (Banded or Elevated)

10 Good Mornings (Light Dumbbell)

10 Alternating Lunges (Forward or

Reverse, can be rig assisted)

10 Box Step Overs

10 Burpees (Floor or Box)

10 Air Squats

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

:30 second machine choice

:15 sec L-Hang or Tuck Hang

:30 second machine choice

6 Supine Ring Rows w/1sec Pause at the Chest

:30 second machine choice

10/10 Single Leg Glute Bridge

B: Rope Climb (Every 2:00 minutes, 4 Sets
3/2 Rope Climbs )

C: Metcon (6 Rounds for time)

"Mitty"

Every 5:00 minutes, 6 Sets

18/15 Cal Row or Ski

200m Run

14/10 Cal Bike

Primary Objective: Complete each set within 3:00-4:00 minutes

Secondary Objective: Complete all sets

Stimulus: Lactate Threshold / Aerobic Capacity

RPE 8/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row, R1: ez, R2: mod

5/5 Quadruped Thoracic Rotations

5 Table Top Bridge w/5sec Pause

3/3 Quadruped Hip Cars

5/5 Samson Lunge

B: Snatch complex (Weight)

Every 2:30, 5 Sets

Power Snatch

Rest 10 seconds

Hang Squat Snatch + Overhead Squat

Rest 10 seconds

Squat Snatch

@ 80-85%+, Percentages are based on your 1rm Power Snatch

C: Metcon (3 Rounds for time)

"White Goodman"

Every minute on the minute until the work is complete:

9 Power Snatch

Max Bar Facing Burpees

Load: (Rx 95/65, S 75/55)

Repeat until you accumulate 27 reps

Rest 2:00 minutes

Every minute on the minute until the work is complete:

7 Power Snatch

Max Bar Facing Burpees

Load: (Rx 115/75, S 95/65)

Repeat until you accumulate 21 reps

Rest 2:00 minutes

Every minute on the minute until the work is complete:

5 Power Snatch

Max Bar Facing Burpees

Load: (Rx135/95, S 115/75)

Repeat until you accumulate 15 reps

Primary Objective: Complete Each set in 3:00 minutes or less

Secondary Objective: Complete each set of Snatches unbroken

Time Cap: 20:00 minutes

Stimulus: Barbell Cycling / Anaerobic

RPE: 9/10