Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 EMOM

min 1: Bike

min 2: 2 Wall Walks + 10 second nose to wall handstand hold

min 3: Jump Rope

min 4: 12 Goblet Squats

B: Back Squat (Back Squat Clusters
Every 2:30, 4 Sets
3.3 Reps @ 80% )

C: Metcon (3 Rounds for time)

"Scar Tissue"

Every 6:00 minutes, 3 Sets

48 Double Unders

24/18 Cal Row or Ski or 18/12 Cals

12 Strict Handstand Push-Ups

6 Squat Cleans (Rx 225/155, S 165/125)

Primary Objective: Complete each round in 4:00 minutes or less

Secondary Objective: Complete the Squat Cleans in 45 seconds or less

Stimulus: Battery Work / Muscular Endurance

RPE: 7/10

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/Warm Up

B Kettlebell Deadlift Move Bell Behind Ankles on Descent

C. WOD 3 Rounds For Time

" Lucky 13"

3 Rounds for Time

13 Pushups

13 Situps

13 Box Step Ups

13 Kettlebell Swings/Deadlifts

13 Push Press

13 Walking Lunges (each leg, rig supported)

13 Plate Hops

13 Air Squats

13 Pull ups/Ring Rows

13 Hang Power Cleans

13 Box Leg Raises

13 DB Cleans

13 Burpees

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Row 50 sec - 40 sec - 30 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Row 40 sec - 30 sec - 20 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Row 30 sec - 20 sec - 10 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

B: Toes-To-Bar (Skill work)

C: Metcon (Time)

"Dosed"

3 Sets, For Time:

500/450m Row or Ski or 30/21 cal bike

into:

3 Rounds

10 Burpees to Target

10 Toe to Bar (Strict Knee Raises)

Into:

500/450m Row or Ski or 30/21 cal bike

Rest 2:00 minutes between sets

Score: Time for each set

Time Cap: 35:00 minutes

Primary Objective: Sub 8:00 minutes each set

Secondary Objective: 2nd set meter/cal Slightly Faster

Stimulus: Lactate Threshold/ Midline Stamina

RPE: 8/10

D: Accessories (3 Sets, For Quality:
20 Alt Barbell Landmine Rotations, Light Load
10 Dual KB/DB Turkish Sit-Ups, Light Load )

HomeGrown AthletX - HGX-FIT

Push Press (Clusters: Rest :10/:20 secs b/t
3/2/1, 2/2/1
3 Push press + 2 PP + 1 PP at 75%
3 Push press + 2 PP + 1 PP at 75%
2 Push press + 2 PP + 1 PP at 80%
2 Push press + 2 PP + 1 PP at 80%

Rest 1min b/t sets

Time cap 10min)

Push Jerk (3 sets: Wave
9 Push jerks at 60%
7 PJ at 65%
5 PJ at 70%
9/7/5, 9/7/5, 9/7/5
All touch-and-go reps
Rest 2 min b/t sets

Time cap 12min)

Metcon (No Measure)

EMOM: 16min

Inverted row

Supinated row

KB Russian swings

Rest

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Sets, For Quality:

:30 Second Wall Sit Hold

10 Sumo Squats

5 Inchworm Push-Ups

10 Lu Raises , Light Load

:30 Second Barbell Glute Bridge Hold , 45/35lb (20/15kg)

AA: Warm-up (No Measure)

Primer

2 Sets, For Quality:

10 Snatch Grip Deadlift @45/35lb (20/15kg)

5 Snatch High Pulls

5 Muscle Snatches

5 Power Snatches

Rest 1:00 minute between sets

B: Weightlifitng complex (Weight)

Every 2:00 minutes, 6 Sets, Complete the following:

1 High Hang Sq Snatch

1 Hang Sq Snatch

Rest 20 seconds

1 Sq Snatch

-Starting @ 60% of your 1rm Snatch and increasing the load each set. Reminder, that these reps are Squat Snatches.

Primary Objective: Aim to finish at 80-85% of your 1rm Snatch

Secondary Objective: Speed ​​Under the Barbell.

C: Metcon (5 Rounds for reps)

"Sick Love"

5 Sets, For Reps:

3 minute AMRAP

4 Box Jumps @ (Rx30/24, S 24/20″)

4/4 Single Arm Hang DB Snatches, (Rx70/50, S 60/40)

12 Air Squats

Rest 1:00 minute between sets

Score: Total Reps

Primary Objective: 3 rounds plus each set

Secondary Objective: Total Reps Accumulated

RPE: 8/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2:00 Cardio Choice

into..

3 Sets, For Quality

8/8 Single Leg Barbell Romanian Deadlifts

8 Behind the Neck Strict Press

10 Barbell Goodmornings

10/10 Banded Clam Shells

10 Dead-Bugs

B: Deadlift (Strength SuperSet
Deadlift + Push Press
Every 3:00 minutes, 4 Sets
Deadlift 2.2.2 reps @ 80%
Rest 10-20 seconds between clusters

*See "BB" for Push Press)

BB: Push Press (5 Push Press @ 75%+ )

C: Metcon (Time)

"Dark Necessities"

For Time

15/10 Strict Pull-Ups

50m Prowler push (RxMen Four 45/ Women Two 45 Plates, S men three 45/women one 45 plate)

15/10 Strict Ring Dips

400m Run

15/10 Strict Pull-Ups

50m Prowler push

15/10 Strict Ring Dips

400m Run

15/10 Strict Pull-Ups

50m Prowler push

15/10 Strict Ring Dips

Time Domain: 11:00-15:00 minutes

Time Cap: 17:00 minutes

Primary Objective: Complete each set of Strict Pull-Ups, Ring Dips in sub 4:00 minutes

Secondary Objective: Complete each movement in 2 sets or less

Stimulus: Upper Body Push/Pull / Posterior Chain

RPE: 7/10