Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 Mountain Climber Lunge to Stretch

15/15 Box Step-Downs

:20 second Hollow Hold

:30 second Glute Bridge Hold

B: Back Squat (Back Squat Clusters
Every 3:30 minutes, 4 Sets
Sets 1-2
2 Reps
Rest 30 seconds
2 Rep
Rest 30 seconds
1 Rep
@ 85% across

Sets 3-4
1 Rep
Rest 30 seconds
1 Rep
Rest 30 seconds
1 Rep
@ 90% across )

C: Metcon (No Measure)

"Hal L"

16:00 EMOM

min 1: 10 Dual DB Front Rack Tall Kneeling to Standing

(Rx50/35, S 40/25)

min 2: 20 Dual DB Renegade Rows

min 3: 30 Abmat Sit-Ups

min 4: Rest

Primary Objective: Complete each movement in under 50 seconds

Secondary Objective: Maintain unbroken sets throughout

HomeGrown AthletX - Legends

Metcon (No Measure)

Strengt h-Technique RKBs Dead Lift (Focus on Setup, hands on knees, active shoulders, big chest)

25 Minute AMRAP

1 Speed Ladder (Forward/Backward)

2 Box Step Overs

3 Push Ups (Box or Band)

4 Dumbbell Hammer Curls

5 Plate Alternating Toe Taps

7 Pull UP or Ring Rows

8 Burpees (Floor or Box)

9 Air Squats

10 Sit Ups (from box)

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

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

Deadlift 225/175#

Bench press 175/120#

DB Power cleans 50/35#

Weighted sit-ups 35/25#

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Choice Cardio

:30 seconds Medball Thoracic Opener

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Archer Ring Row

10 Ring V-Outs

5 Box Jumps (increase height on second round or box jump all the way overs)

B: Push Press (Push Press (Waves)

Every 4:00 minutes, 3 Sets
3 Reps @ 80%
Rest 1:00 minute and adjust loads
2 Reps @ 85%
Rest 1:00 minute and adjust loads
1 Rep @ 90%+ )

C: Ring MU Progression

D: Metcon (AMRAP - Rounds and Reps)

"Camp Hope"

12:00 AMRAP

9 Box Jump Overs (Rx24/20, S 20/16″)

7/7 Single Arm Shoulder DB to Overhead (Rx50/35, S 40/25)

5/3 Ring Muscle-Ups (A: 5 Strict Pull-Ups + 5 Strict Ring Dips)

Score: Rounds + Reps

Primary Objective: Ring Muscle-Ups

Secondary Objective: Single Arm Shoulder to Overhead

Muscular Stamina / Interference

RPE: 8/10

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

AMRAP 25

3 KB sumo DL 70/53#

3 KB russian swings

3/3 KB offset push-up (one hand on/one hand off)

100m run

**After ea set ADD 3 reps**

3 sets:

:30sec work / :30sec rest

KB plank walk overs

KB legs up and over

KB bear plank pull through

KB forearm plank touches (horn)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every 3:00 minutes, 4 sets, complete the following:

:30 Machine Choice

6 Inchworm Push-Ups

10 Lateral Line Jumps (over and back = 1)

10 Dual Dumbbell Curl and Press , light to moderate load

10 Deep Lunge Mountain Climbers

B: Metcon (Time)

"Lucky"

In Pairs, For Time:

2500 Row or Ski 150/100 Bike (Split)

10 Dual Dumbbell Hang Clean and Jerks

Synchronized (Rx50/35, S 40/25)

2000m Row or ski or 120/85 Cal Bike (Split)

20 Dual Dumbbell Hang Clean and Jerks

Synchronized

1000m Row or Ski 60/42 cal bike (Split)

30 Dual Dumbbell Hang Clean and Jerks

Synchronized

500m Run Together

Primary Objective: Complete all of the dual dumbbell hang clean and jerks in unison. No “No Reps”

Secondary Objective: Complete the total work on the machines in a combined sub 20:00 minutes

22:00-28:00 minutes

Time Cap: 30:00 minutes

Stimulus: Leg Conditioning / Muscular Stamina

RPE: 8/10