Workout of the day

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

10 Sets

12 WB (20/14)

6 Burpee

Max shuttle run (25')

**1min of work

**1min rest

Remaining time for core/stretching

***If you are competing in the Open - you will not do the above. Please use time to stretch/active recovery***

Announcements

THE OPEN STARTS THIS FRIDAY!!!!!!!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every 2:00 minutes, 4 sets, complete the following:

:30 Machine Choice

10 Lateral Line Jumps (over and back = 1)

8 Hang Snatch High Pulls, 45/35lb (20/15kg)

10 Deep Lunge Mountain Climbers

-

Prehab Work

Accumulate 30 reps of the following:

Prone Y, T, W

Banded Bird Dogs

Seated Banded Cuban Rotation and Press

B: Muscle Snatch (8:00 EMOM
1 Rep, building to a heavy for the day )

Metcon (Time)

"Parlour Palm"

For Time:

20 Power Snatch (Rx 95/65, S 75/55)

20 Bar Facing Burpees

15 Power Snatch (Rx135/95, S 115/75)

15 Bar Facing Burpees

10 Power Snatch (Rx155/105, S 125/85)

10 Bar Facing Burpees

Time Domain: 8:00-12:00

Time Cap: 15 minutes

Primary: Complete in less than 12 minutes

Secondary: challenge yourself on either the barbell or burpee portion. If you select the barbell, then try to complete each set under two minutes, if you selectburpees, aim to complete each set under 75 seconds.

Stimulus: Sprint / Anaerobic

RPE: 9/10

Announcements

THE OPEN STARTS THIS FRIDAY!!!!!!!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, For Quality:

1:30 Bike

5 Inchworm Push-Ups

10 American KB Swings

10 Goblet Squats

Athletes choice on kettlebell

-

2 Rounds, For Quality:

with Empty Barbell

5 Squat Jumps

10 Bradford Press w/lockout

10 Barbell Good Mornings

Rest 1:00 minute between set

B: Clean and Jerk (Every 3:00 for 15:00
Set 1: 3 @ 70%
Set 2: 2 @ 75%
Set 3: 2 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 87%+ )

C: Metcon (AMRAP - Reps)

"Banksia"

12:00 EMOM

Min 1: 3-5 Wall Walks

Min 2: RX15-20 Chest to Bar Pull-Ups (S:14-18 Pull-Ups) (A: 8-10 Strict Banded Pull-Ups)

Min 3: 8-10 Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)

Score = reps/round

Primary Objective: Each movement completed in under :40sec

Secondary Objective: Unbroken Sets

RPE: 7/10

Announcements

THE OPEN STARTS THIS FRIDAY!!!!!!!

HomeGrown AthletX - Legends

Metcon (No Measure)

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

B Kettlebell Sumo Deadlift 5x5

C. WOD

The Legends 7

7 Rounds for time

7 Push Ups From Box

7 Knees to chest (seated on box)

7 Thrusters (Seated on box to stand)

7 Kettlebell Deadlifts

7 Burpees (to box)

7 Kettlebell Swings

7 Pull Ups (ring rows)

Announcements

THE OPEN STARTS THIS FRIDAY!!!!!!!

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Warm-up: 10min

For time: Cap 18min

21-18-15-12-9-6-3

Bench Press 135/95

**After each set 15/11 Cal on bike (Assault/Echo)

5 Sets

8 DB pull overs

8/8 DB bent over row

15 DB crush grip bicep curl

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

50-60 Single Skips

10 Bootstrap Squats

10 Cat Cows

10 Hollow Rocks

10 Medball Passes

B: Back Squat (Every 2:00 minutes, 9 Sets
3 Rounds of
Set 1: 5 @ 75%
Set 2: 3 @ 80%
Set 3: 1 Rep @ 85%

*add 3-5% on each wave if you feel good with solid technique)

C: Metcon (AMRAP - Rounds and Reps)

"Wattle"

8:00 AMRAP

10 Toe to Bar

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

35 Double Unders (A: 70 single unders)

Primary Objective: Unbroken Reps throughout

Secondary Objective: Complete 4+ Rounds

RPE 7/10