Workout of the day

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets,

1:00 Cardio Choice

25/25ft (7m/7m) Lateral Shuffle

50ft (15m) Straight Arm/Leg Bear Cr awl

10/10ft (3m/3m) Lateral Quadruped C rawl

Handstand Walk (Skills and Drills
10:00-15:00 Handstand Walk Play Time
--
-Wall Walk + Wall Facing Shoulder Taps
-Wall Supported Handstand Weight Shifts
-Handstand Walk to Wall
-Partner Assisted Handstand Walk )

C: Metcon (No Measure)

"The Strip"

20:00 EMOM

min 1: Handstand Walk for Distance 25/25ft (A: Max Wall Supported Handstand Hold or Box)

min 2: 15-20 Unbroken V-Ups

min 3: Shuttle Run for Distance 25/25ft

min 4: 1:00 Machine Choice @ active recovery

Primary Objective: Find and option that allows for consistent work and improvement in the range of 45sec on Handstand Walking.

Secondary Objective: Maintain 400ft+ of Shuttle Runs

RPE: 6/10

D: Midline (No Measure)

3 Sets for Quality

1:10 Forearm Plank

:18/:18 Copenhagen Plank

:18/:18 Star Plank

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 supersets - time cap 8min

12 Pendlay rows

12/12 KB SA bent over rows

Rest 2min

4 Rounds - time cap 18min

20 DB renegade rows

10 DB burpee/stand (DL)

5/5 DB SA sumo DL high pull

10 BB reverse curls

10 BB bicep curls

Rest 2min

Midline: Plank rotation + pull through

10/10 + 20

**use a light DB for rotation and heavier DB for pull through**

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

1:00 Dead-Hang

5/5 Quadruped Thoracic Rotations

:45 of Glute Bridge Hold

-

into..

3 Sets

5 Dual KB Push Press +50ft Dual KB OH Carry

B: Push Press (Every 2:00 minutes, 5 sets, complete the following:

Sets 1: 5 reps @ 65%
Set 2: 4 reps @ 70%
Set 3: 3 reps @ 75%
Set 4: 3 reps @ 80%
Set 5: 3 Reps @ 85% )

C: Metcon (3 Rounds for reps)

"Joia Beach"

3 Sets:

3:00 minutes AMRAP

15 DB Bench Presses (Rx50/35, S 40/25)

100m Farmers Carry with DB

Max Strict Pull-Ups in the Remaining Time

R: 2:00 b/s

*Record max pull-ups each round

Primary Objective: Strict Pull-Ups accumulating as many as possible

Secondary Objective: Unbroken with either bench press or farmers carry, you don’t need to do both.

RPE: 7/10

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Legends

Metcon (No Measure)

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

B. Legends’ 23.1 Open

Complete as many rounds as possible in 20 minutes

30 Calorie Row/Ski Erg

25 Seated on box, knees to chest

20 Wall-Ball Shots

15 Dumbbell Hang Power Clean

10 Ring rows or pull up modification

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

6 minute AMRAP, For Quality:

9/7 Cal Row

9 Burpees Over Rower

9 Inchworm Push-Ups

- then -

3 minute AMRAP, For Quality:

5 Hollow Rock

7 Arch Rocks

30sec Wall Sit

B: Power Clean (Barbell Prep / Technique
2 Sets
-3 Dip and Shrug
-3 Dip Shrug High Pull
-3 Muscle Clean
-3 Tall Power Cleans 2’’-4’’-6’’
-3 Tall Squat Cleans

into..

3-5 Sets
3 Position Power Clean, adding weight to 60% on each set )

C: Metcon (Time)

"Nash-Vegas"

3 Rounds, For Time:

32/24 Cal Row or Ski or Cal Bike 28/20

24 Alt Dumbbell Hang Clean and Jerks (Rx50/35, S 40/25)

16 Burpee Box Jumps (Rx24/20, S 20/16″)

8 Power Cleans (Rx 185/125, S 155/105)

Time Domain: 15:00-20:00

Time Cap: 20 minutes

Primary Objective: Get as far as you can in this workout, this should be a challenging time cap for you. Build a plan that will allow you to get the most out of yourself.

Secondary Objective: If you can complete within the time frame, focus on unbroken on the dumbbell clean and jerks and complete row sub 2:00 minutes for all sets.

RPE: 8/10

D: Midline (No Measure)

12:00 AMRAP, For Quality

:45 Sorenson Hold

:30sec GHD Supine hold

:30/:30 Side Plank Hold

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

21-15-9-15-21

DB Power cleans 50/35

Floor press

Burpees over the DB

Weighted sit-ups or GHD

6 x 25, Rest as needed b/t sets