HomeGrown AthletX - Legends

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Metcon (No Measure)

A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

WOD 4 Rounds for time

Buy in 400m Row/ Erg

5 Box Step Overs

7 RKBs

9 Ring Rows

12 Push Ups

15 Air Squats

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Bench press 5x5 at 75% of 1RM

*Time cap 15min

Core: EMOM 10

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
1:00 Row Easy

5x (Pause Goblet Squat + 1 and 1/4 Goblet Squat)

5/5 SA SL Cross-Body RDL 21x1 Tempo

2x (1 Wall Walk + 10sec Nose to Wall Handstand Hold)

B1: Paused Front Squat (Complex)

Every 2:00 for 8:00

Pause Front Squat + 1 and 1/4 Front Squat + Front Squat @ 80% of 1RM Clean

R: 8:00-12:00

B2: Back Squat

After resting between 8:00-12:00

Copmplete 20 Back Squats @ 60% of 1RM

C: Metcon (Time)

"St. Vincent"

21/17 Cal Row or Ski or 18/15 cal Bike or 200m Run

3-5-8-13-21 Strict Handstand Push-Ups

*Rx = Strict HSPU

Time Domain

7:00-11:00

18:00 Time Cap

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Landmines
3 Rounds - All movements 12-15 reps

Time cap 40min

1. Front squats

2. SL SA Romanian deadlift (same side, right)

3. SL SA Romanian deadlift (same side, left)

4. SL SA Reverse lunge (same side, right)

5. SL SA Reverse lunge (same side, left)

6. Half kneeling SA press (right)

7. Half kneeling SA press (left)

8. SA Bent over row (right)

9. SA Bent over row (left)

10. "T" row

*Rest 2min*

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
400m Run

15 Banded Good-mornings

8 Jumping Pull-Ups

5 Burpee Broad Jumps

B: Bar Muscle-Up Progressions (10:00-15:00 Skill Work: )

Bar Muscle-Up Progressions

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Burpee Bar Muscle-Ups

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Burpee Chest to Bar

C: Metcon (AMRAP - Rounds and Reps)

"Barraza"

18:00 AMRAP

200m Run (Sub 12/8 cal bike)

9 Deadlifts (R+ 275/185, Rx 225/155)

6 Burpee Bar muscle-ups (Sub Burpee Jumping Pull-Ups)

Goal: ~6+ Rounds

D: Warm-up (No Measure)

Mobilty
1:00/1:00 Half Kneeling Hamstring Stretch

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

1:00/1:00 Low Dragon Stretch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds - time cap 10min
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Dual DB Sumo Deadlifts

5 Dual DB Hang Muscle Snatch

5 Squat Jumps

B: Power Snatch

12:00 EMOM

1 Power Snatch, starting @ 60% and increasing to a 1RM

C: Metcon (Time)

"Scarface"

For Time:

50 Power Snatch (R+75/55, Rx 65/45)

100 Double Unders

50 Overhead Squats

100 Double Unders

25 Single DB Devils Press (R+35/25, Rx 20/10)

100 Wall Balls (R+20/14, Rx 16/12)

Time Domain: 13:00-18:00

Time Cap: 25:00

D: Metcon (Time)

Friday finisher - Optional
For Time:

3-6-9-12-15-12-9-6-3

V-Ups

Russian Twist (over and back = 1)

Hollow Hold (sec=rep)

HomeGrown AthletX - Legends

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A: Metcon (Time)

A. Warm up 800m Row/Erg/Bike

B. CARS /Balance Extended

Cool down 250m Walk

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
5/5 Worlds Greatest Stretch

8 Bulgarian Ring Rows

:30/30 Couch Stretch

10 Alternating V-Ups

B: Warm-up (No Measure)

2 sets
-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate (28-32)

:30sec @ Goal Pace, 2nd round faster than goal pace

C: 5k Row (Time)

Max Effort 5k Row
Time Domain:

17:00-22:00

Time Cap: 30:00

*SUB 330/250 Cal Bike

D: Metcon (No Measure)

Booty finisher
3 Rounds for Quality

15 Ring Hamstring Curls

15 Weighted Hip Extensions

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Superset - 5 sets

5 Bench press (one second pause at the bottom) at 70% of 1RM

10 DB heavy SA bent over rows

Superset - 10 sets

15 Plate sit-ups

15 Russian twist

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Jump Rope Practice

10 Barbell Goodmornings

5 Back Squats

5 Barbell Squat Jumps

10 Behind the Neck Elbow Punch Throughs

Plyometrics

8 Sets x 3 Seated Box to High Box Jump *increasing height

B: Clean and Jerk

Every 2:00 for 16:00

1RM Clean and Jerk

Start @ 60% and increase to a 1RM

C: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*The goal here is to keep sets of 3-5 TnG reps at a time or even work quick singles throughout.

*Sub 115/75

*Sub wt - use 60% Hang Power Clean and Push Jerk 1RM