HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio of Choice

10 Goblet Cossack Squats

10 Russian KBS

50ft Burpee Broad Jumps

10 Ice Skater Jumps

B: Box Back Squats (Weight)

Box Squat

12:00 EMOM

Min 1-6: 5 Reps @ 60-65%

Min 7-12: 5 Reps @ 65-70%

20/16" Box

**TWO spotters**

C: Metcon (Time)

"Night Time is the Right Time"

1-2-3-4-5 Wall Walks

5-4-3-2-1 Squat Cleans (R+185/125, Rx155/105)

Time Domain

4:00-7:00

Time Cap: 9:00

D: Metcon (Time)

Friday finisher
100 V-Ups

*Every Break Perform 30sec Plank Hold

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

A. Warm Up 1,000m Row Erg

B. CARs/Breathing technique

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20

Buy-in 250m-Weighted walk-DB or KB

25 Box Step Overs

21 DB HPC

19 Banded Face Pulls

15 Air Squats

11 Knees to chest

7 Push Ups (floor or box)

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: Metcon (No Measure)

Row skill work - 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 @ 2k Pace

:30sec @ 5k Pace

C: Metcon (Time)

"Unchain My Heart"

1500m Row

2:00 Rest

1000m Run (sub 75/50 cal bike)

2:00 Rest

1500m Row

2:00 Rest

400m Run (sub 30/21 cal bike)

2:00 Rest

1000m Row (sub 75/50 cal bike)

2:00 Rest

400m Run (sub 30/21 cal bike)

Time cap 35min

D: Metcon (Time)

Finisher/Accessories - time cap 10min
25/20 Deficit DB Push-Up

25m Farmers Carry (R+50/35, Rx 40/25) (12.5m down, 12.5m back)

20/15 Deficit DB Push-Up

25m Farmers Carry

15/10 Deficit DB Push-Up

25m Farmers Carry

10/5 Deficit DB Push-Up

25m Farmers Carry

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

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

Renegade rows + Devil press

(push-up/row/row/devil press) = 1 rep

**Choose challenging weight**

B/T sets = 15 Vups

Grip strength:

Every 1:30 for 3 to 4 rounds

min 1: Static hold - from rig

min 2: Heavy farmers carry 50 feet

min 3: Dead hang on rig

min 4: Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
6 Inchworm Push-Ups

8 Ring Rows

8 Ring V-Outs

12 Hollow Rocks

12 Arch Rocks

8/8 Staggered Stance Dual DB RDL

B: Ring MU progression skill work

-Top of Dip Support

-Lower to Bottom of Dip

-Bottom of Dip Hold

C: Metcon (No Measure)

"That Lucky Old Sun"

24:00 EMOM

min 1: 5/4 Ring Muscle-Ups

min 2: 18 GHD Sit-Ups

min 3: 12 Deadlifts (R+ 225/155, Rx 165/125)

min 4: Rest

*Record in notes R+/Rx

D: Metcon (No Measure)

Accessories if time permits
3-4 sets for quality

10/10 Single Leg Hip Extensions

3-5 Eccentric Pull-Ups (5sec)

10 Weighed Russian Twists (over and back = 1 rep)

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

A. Warm Up CARs/Balance

B. Strength/Technique RKBs

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 18

Buy-in 500m Row

10 Wall Balls

10 Banded Pull Downs

10 Burpees To Box or floor

10 Dball Slams

10 Air Squats

10 Hurdle Side Step overs

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
10-15 Banded Goodmornings

25ft Low Crawling Lunge

8/8 Single Leg KB RDL

10 Lateral Box Crossover Step-Overs

:30sec Wall Sit

B: Front Squat

10:00 EMOM

1 Paused Front Squat (2sec)

*Start @ 70% and increase to max for day

*Record heaviest pause FSQ

C: Metcon (AMRAP - Rounds and Reps)

"I've Got News For You"

12:00 AMRAP

20 Alt DB Snatch (R+50/35, Rx 40/25)

20 Single DB Step-Overs (R+24/20, Rx20/16″)

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

Goal: ~3+ Rounds

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

DB tempo
10 sets

10 DB decline bench press (right)

10 DB decline bench press (left)

10 DB strict seated shoulder press (right)

10 DB strict seated shoulder press (left)

20 banded tricep ext (behind the head)

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4 supersets:

20 Alt DB bicep curls (wall sit)

12 DB tricep kickbacks

HomeGrown AthletX - HGX-FIT for Teens

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A: Metcon (AMRAP - Rounds and Reps)

Partner WOD
30:00 AMRAP

75 Alt DB Snatch

75 Single DB Step-Overs

75 Wall Balls

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Warm-Up:

3 Sets
10 Alternating Step-Ups

:15 Supine Grip Dead-Hang + :15sec Active Hang

20 Banded Face Pulls

8 Bar Kip Swings

8 Barbell Strict Press + :15sec Barbell Overhead Hold

B: Danny (AMRAP - Rounds and Reps)

AMRAP in 20 minutes

30 Box Jumps (24/20 in)

20 Push Presses (115/75 lb)

30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
(Rx24/20, SUB 20/16″)

(Rx115/75, SUB 95/65)

This is meant to be done as a partner wod which will allow the sets to be done quickly with quality form. The goal would be to do 15/15 on the Box Jumps, 10/10 on the Push Press, 15/15 on the Pull-Ups, and keep rotating through and cycling in that fashion. Work to keep the cycle rate high and compose your breath when it is time to rest to keep your ability to maintain smooth efficient sets. There should be very little time spent with no one working on getting more reps within this workout. Keep the work rate high and see how many reps you can get with your partner.

Metcon

Bodybuilding Finisher

3-4 Sets

16 Alt Single Arm Hammer Curl w/Iso Hold

10 Supine Grip DB Front Raise

10 Dumbbell Around the World Raise

Load: Choice (light)