Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

5 Inchworm Push-Ups

5/5 Single Leg Kettlebell RDLs, Moderate Load

5/5 Single Arm Overhead Kettlebell Reverse Lunge s, Moderate Load

:15/15 Second Single Leg Glute Bridge Hold

:30 Second Reverse Plank Bridge Hold

B: Weightlifitng complex (Weight)

Every 2:30, 5 Sets

Clean Pull + Low Hang Power Clean

Rest 10 seconds

Power Clean + Push Jerk

Rest 10 seconds

Power Clean + Split Jerk

Starting @ 70% of Limiter

C: Metcon (2 Rounds for time)

"Horses in Heaven"

0:00-10:00 minutes

For Time:

10 Lateral Burpees

10 Clean and Jerks @ (Rx135/95, S 115/75)

10 Lateral Burpees

10 Clean and Jerks @ (Rx135/95, S 115/75)

10 Lateral Burpees

5 Clean and Jerks @ (Rx 185/125, S 155/105)

10 Lateral Burpees

5 Clean and Jerks @ (Rx 185/125, S 155/105)

@ 10:00 minutes, until 14:00

5 Clean and Jerks @ (Rx 225/155, S 165/125)

10 Lateral Burpees

5 Clean and Jerks @ (Rx 225/155, S 165/125)

Score: Time for Each Part Combined

6:00-8:00 minutes for the first part

2:00-3:00 minutes for the second part

Time Cap for Second Part 4:00 minutes

Primary Objective: Clean and Jerk Cycling Technique and Efficiency

Secondary Objective: Lateral Burpees over the Bar

Stimulus: Barbell Cycling / Strength Endurance

RPE: 7/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Run 500m

10 Deep Lunge Mountain Climbers

10 Air Squats

:15 second Dead-Hang + :15 second Active Hang

Run 400m

10 Deep Lunge Mountain Climbers

10 Squat Jumps

:15 second Dead-Hang + :15 second Active Hang

Run 300m

10 Deep Lunge Mountain Climbers

10 Jumping Lunges

:15 second Dead-Hang + :15 second Active Hang

B: Metcon (3 Rounds for reps)

"A Knife and No Coin"

8 Minute AMRAP:

600m Run

In remaining time, complete as many rounds as possible:

18 Wall Balls (Rx 20/14, S 16/12)

12 Strict Pull-Ups

Rest 3:00 minutes

8 Minute AMRAP:

800m Run

In remaining time, complete as many rounds as possible:

15 Wall Balls

9 Strict Pull-Ups

Rest 3:00 Minutes

8 Minute AMRAP:

1000m Run

In remaining time, complete as many rounds as possible:

12 Wall Balls

6 Strict Pull-Ups

Score: Reps Across All Sets

Primary Objective: Complete each run @ 5k or Faster pace

Secondary Objective: Complete 4+ rounds on each set

Stimulus: Lactate Threshold/ Upper Body Push + Pull Muscular Endurance

RPE: 7/10

C: Accessories (For Quality:
Accumulate the following reps & times:
2:30/2:30 minute Side Plank Hold
60-80 V-Ups
100 Russian Twists (Rx35/25, Rx15/10) plate )

HomeGrown AthletX - Legends

Metcon (No Measure)

A. 800m Walk

B. CARs/Warm Up

WOD

20 Minute AMRAP

21 Box Step Overs

15 Dumbbell Hang Power Clean

9 Push Ups

6 Banded Face Pulls

3 Air Squats

1 KB Farmers Carry 100m

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Superset: 6 Rounds

8 Pendlay rows

8 BB Flat bench rows (elevated)

Superset: 5 Rounds

10 Yates rows

8 DB SA bent over rows (Heavy)

Superset: 8 Rounds

"21"

10 Duel DB hammer curls

12 BB drag bicep curls

Midline: Time remaining

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:30 second Jump Rope Practice

6/ 6 DB Single Leg Crossbody R DL 3111 Tempo

5/5 DB Lateral Lunge

8 DB Curl to Arnold P ress

20 Bear Plank Shoulder Tap s

B: Deadlift (Strength Superset: Deadlift + Bench Press
Every 3:00 minutes, 5 Sets
Deadlift x 2.2.1 @ 80%+

**See "BB" for Bench press**
)

BB: Bench Press (Bench Press x 5 @ 75%+ )

C: Metcon (No Measure)

"A Thundering"

Every 2:00 minutes, 6 Sets, Alternating Stations (3/each)

Station 1: 50 Double Unders (A: 100 Singles)+ 5 Wall Walks

Station 2: 20 Russian Kettlebell Swings (Rx70/53, S 53/44)+ 15/10 Ring Push-Ups *at parallel

Primary Objective: Complete each station in 90 seconds or less

Secondary Objective: Remain Unbroken on each movement

Stimulus: Hinge Pattern Development / Upper Body Muscular Stamina

RPE: 8/10

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