Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Mobility Work:

2:00 minute, Thoracic Foam Roller Extensions

20/20, Side Lying Thoracic Rotations

:30/:30 Deep Lunge Ankle Mobilization

AA: Warm-up (No Measure)

2 Sets, For Quality:

60 Single Unders or 40 Double Unders

8/8 SA DB Upright Row

5/5 DB Windmills

10 DB Goblet Squats

B: Metcon (Time)

"Ronan"

For Time:

100 Double Unders (A:200 singles)

50 Alternating SA DB Hang Power Snatches, (Rx50/35, S 40/25)

100 Double Unders

100 Wall Balls, (Rx 20/14, S 16/12) 10/9ft

100 Double Unders

50 Alternating SA DB Hang Clean and Jerks

100 Double Unders

Goal: 13:00-17:00 minutes

Time Cap: 25 minutes

Stimulus: Dumbbell & Wall Ball Cycling / Shoulder Stamina

Primary Objective: Complete both Dumbbell movements within two sets maximum

Secondary Objective: Complete the Wall Balls in under 4:00 minutes

RPE: 8/10

C: Accessories

4 Sets, For Quality

8/8 Front Foot Elevated Split Squat

10 Reverse Nordics

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up 250 walk

Light CARS

B. Balance Work

C. Legends “ Hotel “

12 Rounds Alternating Partner (You go/I go)

12 Kettlebell Deadlifts

9 Dumbbell Hang Power Cleans

6 Air Squats (Goblet Squat Optional for challenge)

20 Minute Time Cap

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality:

1:00 Cardio Choice

5 Inch Worm Push-Ups

10 Dual Dumbbell Deadlifts, Light Load

10 Dual Dumbbell Push Press, Moderate Load

:20 Glute Bridge

10 Alternating Bird-Dogs

B: Deadlift (Take 15:00 to Establish a 3RM )

C: Metcon (No Measure)

"Kraglin"

12:00 EMOM

min 1: 8 Deadlifts @ 65% of Established 3RM

min 2: 8 Box Jumps (Rx30/24, S 24/20″)

min 3: Max Strict Handstand Push-Ups

min 4: Rest

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

Arms: Supersets - Do not drop barbell (time cap 20min)

4rds:

20 BB reverse curls

20 BB shoulder to overhead

Rest 1min b/t rounds

4 Rds

20 BB bicep curls

20 BB front delt raises

Rest 1min b/t rounds

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KB Conditioning

AMRAP 15

6 KB RDL

6 KB russian swings

6/6 KB SA clean and jerk

6/6 KB push-ups

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

400m Run or 1:30 Echo Bike

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

B: Metcon (3 Rounds for calories)

"Yondu"

3 Sets:

8:00 AMRAP:

1000m Run

Max Cals

Score: Total calories

*Each new AMRAP increase run by 200m.

Rd1 1000m, Rd 2: 1200m, Rd 3: 1400m

Rest 4:00 minutes between AMRAPs

**Option Wear a 20/14lb weight vest

RPE: 9/10

Primary Objective: Calories and Effort / Push Here

Secondary Objective: Maintaining Running Pace and Increasing Pace Per Set

C: Accessories (4 Sets, For Quality:
8/8 Side Plank Feet Elevated + Hip Drop
8 Hamstring Sliders
8 Kang Squats

Rest as needed between sets
If you don’t have sliders perform glute bridge hold for 45 seconds )

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B. Warm Up

C. Box Supported Kettlebell Bent Over Rows

20 Minute EMOM

5 Pull Ups/Ring Rows

5 Box Step Overs

5 Sit Ups/ Box Supported Knees to Chest

5 Box Supported Push Ups