Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

200m Run

10 Alternating V-Ups

10 Deep Lunge Mountain Climber

:30sec Jump Rope

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

250m Row

B: Metcon (Time)

"The Gulch"

3 Rounds For Time:

1 Mile Run

100 Double Unders (A: 200 singles)

1000m Row or Ski or 70/55 Cal Bike

Time Domain: 35:00-40:00

Time Cap: 45:00

Primary Objective: Finish in under the cap

Secondary Objective: Hold the same splits from round 1 to round 3

HomeGrown AthletX - Legends

A: Metcon (No Measure)

A. Warm Up

B RKBs, Dead Stop Swings 5x 5

600m Row /Erg

20 Wall Balls

20 Plate Hops

20 Banded Face Pulls

20 Dumbbell Thrusters (seated, box to stand)

20 Banded Face Pulls

600m Row/Erg

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

15 I, Y, T's, Light Fractional Plates

5/5 World's Greatest Stretch

20/20 Lateral Banded Monster Walk s

then complete:

6 Sets:

15 seconds on : 45 seconds off

Max Air Squats

*Looking for maxspeed on these reps. It doesn't matter if ROMis a little off, it'sabout the speed of the movement

B: Ring MU Progression (Ring Muscle-Ups
-Seated Banded Ring Muscle-Up
-Feet Elevated Ring Muscle-Up Transition

-Ring Swing Pull-Ups
-Muscle-Up Pop Swing + Swing and Pull to Hip )

C: Metcon (4 Rounds for time)

“Brentwood”

4 Sets, Each for Time

5/3 Ring Muscle Up (A: Chest to Bar Pull-Ups)

7 Burpee Box Jump Overs (Rx24/20, S 20/16″)

21/15 Cal Row or Ski or 15/11 Cal Echo

7 Burpee Box Jump Overs

5/3 Ring Muscle Up

Rest 2:00 minutes between sets

Time Cap: 22:00

Goal: sub 3:30 minutes for each set

Score: Fastest completed set

RPE: 8/10

D: Accessories (4 Sets, For Quality:
10 DB Poliquin Raises, Moderate Weight
10/10 Single Arm Dumbbell Rows, Heavy Weight
:20/:20 Single Arm Ring Plank Hold )

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Rds

15 DB Floor Press 50/35

12 Standing KB french press (behind neck tricep ext) 35/26

15 DB crush grip bicep curl

12 DB or KB upright rows

15 GHDs or weighted sit-ups

Announcements

RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12 minute EMOM, alternate each minute:

Min 1: Cardio Choice

Min 2: 50ft (30m) Dual Kettlebell Front Rack Carry + 50ft (30m) Kettlebell Crossbody High/Low Carry

Min 3: 12 Dual KB Sumo Deadlift, light/moderate load

Min 4: 20-30sec Wall Facing Handstand Hold

B: Strength (Every 3:00 for 15:00
5 Sumo Deadlifts @ 65-70%
5-7 Wall Facing Handstand Push-Ups )

C: Metcon (No Measure)

"Madison"

12:00 EMOM

min 1: 15 DB Thrusters (Rx35/25, S 20/10)

min 2: 15 GHD Sit-Ups (A: 15 V-Ups)

min 3: 15 American KBS (Rx53/35, S 44/26)

Primary Objective: Unbroken on each movement

Secondary Objective: Complete the sets asfast aspossible time / rep speed and cadence

RPE: 7/10

Announcements

RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Chipper - How long can you hang on ?

Empty Barbell

50 Reverse curls

50 Shoulder press

50 Hang high pull

50 Front squats

50 RDL

50 Good mornings

Remaining time: Accessories/Stretch

Letters Y, T, W

Foam roller