Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Medball Partner Warm-Up

Complete For Quality

400m Run (both partners run together passing back and forth the medball)

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec

Plank Alternating Medball Taps x :30sec

400m Run (both partners run together passing back and forth the medball)

B: Metcon (Time)

"The Deep"

For Time w/Partner

400m Run (A: 27/22 Cal Bike)

*both partners run at the same time

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8 Alternating Rounds (4/each)

6 Dual DB Hang Power Clean and Jerk (Rx50/35, S 40/25)

9 Toe to Bar

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400m Run

*both partners run at the same time

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8 Alternating Rounds (4/each)

6 Dual DB Hang Power Clean and Jerk

9 Toe to Bar

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50 Burpees

RPE: 7-8/10

Primary Objective: All Sets Unbroken and Under 1:00

Secondary Objective: Finish Each Machine in Under 1:30

Time Domain: 20:00-25:00

Time Cap: 30:00

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

7:00 AMRAP, For Quality

5/5 World's Greatest Stretch

5 Inchworm to Hollow

10 Cossack Squats

5 Push-Ups w/2 second negative

- then -

Seated Box Jumps

5 x 3

Increasing height each round. Ensure it is an appropriate height for you

B: Ring MU Progression (Ring Muscle-Up Progressions 
-Top of Dip Support 
-Lower to Bottom of Dip 
-Bottom of Dip Hold 
 
-False Grip Muscle Up Ring Row Transition 
-Toenail Spot Ring Muscle-Up 
 -Seated Banded Ring Muscle-Up 
-Box Transition Ring Muscle-Up 

 

-)

C: Metcon (AMRAP - Rounds and Reps)

"Starlight"

20:00 AMRAP

3* Ring Muscle-Ups (S: 6 C2B Pull-Ups, A: 6 Banded Strict Pull-Ups)

6 Squat Snatch (Rx135/95, S 115/75)

18 Wall Balls (Rx 20/14, S 16/12)

*increase RMU by 2 reps each round

RPE: 9/10

Primary Objective: Stay with sets of 3+ on Ring Muscle-Ups

Secondary Objective: Make it toRound 11 on Ring Muscle-ups

D: Mobility (No Measure)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, for Quality

1:00 Cardio Choice

15 Banded Goodmornings

:20 Handstand Hold w/weight shi fts

10 Scapular Push-Ups

:30 Plate Toe Taps

B: Handstand Walk (Skills and progression
10-15min)

C: Metcon (Time)

"Hughie"

For Time

300 Double Unders (A: 300 singles)

30 Wall Walks (A:20 Wall Walks)

*Work can be partitioned as desired

Starting @ 0:00 and Every 4:00 Complete 400m Run (A: 250m Run)

Goal :24:00-30:00

Time Cap: 32:00

RPE: 7/10

Primary Objective: Complete 4+ Wall Walks every set

Secondary Objective: Finish the workout with no misses on double unders

D: Midline (No Measure)

5 Minute AMRAP:

10 Alt V-Ups

:20 Hollow Rock

:30 Plank Hold

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/ Warm Up

B. With a partner utilizing a light ball

2 x 10 Chest Pass,

2 x 10 Soccer Pass,

2 x 10 Ball toss and catch over rig

2 x 10 Single Leg lateral ball toss reverse direction at 5 reps

C. WOD AMRAP 20

400M Row

5 RKB’s (pick a challenging Kettlebell)

7 Strict Pull Up (jumping pull ups, ring rows)

9 Upright Rows (moderate weight0

11 Push Ups (elevated box)

400M Row

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Lifting complex at 85-88% of 1RM for bench press for all sets

EMOM 2 for 10min

Bench Press + Reverse curls

3+12

5 sets (time cap 10min)

8 DB pullover (heavy)

10 DB Crush grip bicep curls (heavy)

5 sets (time cap 15min)

10 Ring dips or tricep dips (bench)

12 HIndu push-ups

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, For Quality

1:00 Row

10/10 Banded Clam Shells

8/8 SA KB Deadlifts

10 Goblet Cossack Squat

:30sec KB Dead-Bug

B: Deadlift (Every 2:00 for 10:00 
8 @ 60% 
7 @ 65% x 2 Sets 
6 @ 70%, 
6 @ 70%+ 

*Record set 5 at 6 reps)

C: Metcon (No Measure)

"Kimiko"

16:00 EMOM

min 1: 15/12 Cal Row or Ski 12/9 cal Bike

min 2: 10 Dual DB Step-Overs (Rx50/35, S 40/25)

min 3: 18 GHD Sit-Ups or Medball Weighted Sit-Ups

min 4: 18 Box Jump Overs (Rx24/20, S 20/16″)

RPE: 8/10

Primary Objective: Complete each movement within 45sec to allow a 15sec transition.

Secondary Objective: Complete all working reps for the day