Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

12/9 Calorie Row

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Front Squat (Every 3:00 minutes, 4 Sets
Set 1: 12 Reps @ 60%
Set 2: 10 Reps @ 67%
Set 3: 8 Reps @ 70%
Set 4: 8 Reps @ 72%

Percentage is based on your 1rm Front Squat. )

C: Primer (No Measure)

Workout Primer

2-3 Rounds

w/Empty Barbell, building to working weight

High Hang Muscle Snatch

High Hang Power Snatch

Overhead Squat

Snatch Balance

High Hang Squat Snatch

Hang Squat Snatch

Into..

3 Dual Dumbbell Box Step-Overs

5/4 Calorie Row

D: Metcon (AMRAP - Rounds and Reps)

"Keep the Wolves Close"

16:00 amrap

30/24 Cal Row or Ski 21/17 Cal Bike

20 Hang Squat Snatches, (Rx 95/65, S 75/55)

10 Dual DB Box Step-Overs (Rx50/35, S 40/25)

Primary Objective: Complete each round in under 5:00 minutes, (Complete 3+ rounds)

Secondary Objective: Complete the Hang Squat Snatches in 3 Sets or less

Stimulus: Leg Stamina / Threshold Capacity

RPE: 8/10

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 rounds: Superset

8 BB Shrugs (heavy)

10 DB Arnold press

*Rest 1min b/t rounds*

**Time cap 12min**

4 rounds: Superset

10 Dive bombers

12 BB rollouts

*Rest 1min b/t rounds*

**Time cap 12min**

Grip strength

4 rounds: EMOM 16

BB Static hold (215/175)

100' Farmers carry (70/50)

Dead hang (rig)

Rest

HomeGrown AthletX - Legends

Metcon (Time)

A. Walk 800m

CARS/Warm Up

B 3 x5 Russian Kettlebell Swings

TIME TRIAL 1,600M Row/Erg

WOD 20 Min AMRAP

100m Dumbbell Farmers Carry

14 Plate Hops

12 Dball Slams

10 Dumbbell power cleans

8 Banded Face Pulls

6 Banded Chest Press

4 Air Squats

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

:30 second Echo Bike

50/50ft Single Arm Kettlebell Bottoms Up Waiters Carry

6/6 Single Arm Kettlebell High Pulls

6/6 Single Arm Kettlebell Arnolds Press

5/5 World's Greatest Stretch

5/5 Archer Ring Rows

B: Shoulder Press (Every 2:30, 4 Sets
5 Strict Press @ 75%
Rest 20 seconds

3 Push Press @ 75%+
**See "BB" for Push Press**)

BB: Push Press (3 Push Press @ 75%+ )

C: Metcon (3 Rounds for reps)

"The Sting of Wisdom"

3 Rounds

4:00 amrap

3 *Body Blasters

5 Box Jump Overs (Rx24/20, S 20/16″)

14/10 Cal Row or Ski or 10/7 Cal Bike

2:00 rest

*Body Blaster = Burpee + Kipping Pull-Up + Knees to Elbow

The goal today is to finish the body blasters in 30 seconds or less then move quickly to finish the box jump over and cals within the next minute. Goal is 1:30/round or 2+ rounds for each 4:00 AMRAP.

Primary Objective: 2 + rounds on each AMRAP

Secondary Objective: Power output on the cals

-Stimulus: Muscular Endurance, Bodyweight Conditioning

-RPE 7/10

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Rounds

250M run

10 Straight arm plate raises (25/15), with rotation

10 DBs bent over rows (50/35), together

10 Plate tricep ext (behind head)

10 Renegade rows (L+R=1)

250M run

Remaining time: Paloff press with red band

20 reps each side. 3 sets

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

:30 second machine choice

5/5 World's Greatest Stretch

5/5 Archer Ring Rows

10 Dual Dumbbell High Pulls, Moderate Load

10/8 Dual Dumbbell Deficit Push-Ups

100ft (30m) Dual Dumbbell Overhead Carry , Moderate Load

B: Gymnastic Skills (Ring MU and Rope Climb skills/progressions)

C: Metcon (Time)

"Rain Dance Maggie"

In Teams of 3 Complete

For Time:

60 Ring Muscle-Ups (A: Burpee Jumping Pull-Ups)

60 Dual DB Bench Press (Rx50/35, S 40/25)

30 Rope Climbs (A: single arm supine grip ring rows)

30 Devils Press

Time Cap: 30:00 minutes

Primary Objective: Complete the workout in under 25:00 minutes

Secondary Objective: split the work evenly across all 3 partners

Stimulus: Gymnastics Skill Volume / Upper Body Muscular Endurance

RPE: 7/10