Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

:30 second machine choice

:15 sec L-Hang or Tuck Hang

:30 second machine choice

6 Supine Ring Rows w/1sec Pause at the Chest

:30 second machine choice

10/10 Single Leg Glute Bridge

B: Rope Climb (Every 2:00 minutes, 4 Sets
3/2 Rope Climbs )

C: Metcon (6 Rounds for time)

"Mitty"

Every 5:00 minutes, 6 Sets

18/15 Cal Row or Ski

200m Run

14/10 Cal Bike

Primary Objective: Complete each set within 3:00-4:00 minutes

Secondary Objective: Complete all sets

Stimulus: Lactate Threshold / Aerobic Capacity

RPE 8/10

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm Up / CARs

B. 1,600m Row/Ski Erg

WOD 20 AMRAP

10 Pull Ups or Ring Rows

10 Pushups (Banded or Elevated)

10 Good Mornings (Light Dumbbell)

10 Alternating Lunges (Forward or

Reverse, can be rig assisted)

10 Box Step Overs

10 Burpees (Floor or Box)

10 Air Squats

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Supersets:

8min:

10 Yates rows

12 BB drag curls

8min:

10 Pendlay rows

12 DB's hammer curls

8min:

10/10 DB bent over rows

12 BB reverse curls

8min

20 Blue band lat pull downs

"21"

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row, R1: ez, R2: mod

5/5 Quadruped Thoracic Rotations

5 Table Top Bridge w/5sec Pause

3/3 Quadruped Hip Cars

5/5 Samson Lunge

B: Snatch complex (Weight)

Every 2:30, 5 Sets

Power Snatch

Rest 10 seconds

Hang Squat Snatch + Overhead Squat

Rest 10 seconds

Squat Snatch

@ 80-85%+, Percentages are based on your 1rm Power Snatch

C: Metcon (3 Rounds for time)

"White Goodman"

Every minute on the minute until the work is complete:

9 Power Snatch

Max Bar Facing Burpees

Load: (Rx 95/65, S 75/55)

Repeat until you accumulate 27 reps

Rest 2:00 minutes

Every minute on the minute until the work is complete:

7 Power Snatch

Max Bar Facing Burpees

Load: (Rx 115/75, S 95/65)

Repeat until you accumulate 21 reps

Rest 2:00 minutes

Every minute on the minute until the work is complete:

5 Power Snatch

Max Bar Facing Burpees

Load: (Rx135/95, S 115/75)

Repeat until you accumulate 15 reps

Primary Objective: Complete Each set in 3:00 minutes or less

Secondary Objective: Complete each set of Snatches unbroken

Time Cap: 20:00 minutes

Stimulus: Barbell Cycling / Anaerobic

RPE: 9/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 Mountain Climber Lunge to Stretch

15/15 Box Step-Downs

:20 second Hollow Hold

:30 second Glute Bridge Hold

B: Back Squat (Back Squat Clusters
Every 3:30 minutes, 4 Sets
Sets 1-2
2 Reps
Rest 30 seconds
2 Rep
Rest 30 seconds
1 Rep
@ 85% across

Sets 3-4
1 Rep
Rest 30 seconds
1 Rep
Rest 30 seconds
1 Rep
@ 90% across )

C: Metcon (No Measure)

"Hal L"

16:00 EMOM

min 1: 10 Dual DB Front Rack Tall Kneeling to Standing

(Rx50/35, S 40/25)

min 2: 20 Dual DB Renegade Rows

min 3: 30 Abmat Sit-Ups

min 4: Rest

Primary Objective: Complete each movement in under 50 seconds

Secondary Objective: Maintain unbroken sets throughout

HomeGrown AthletX - Legends

Metcon (No Measure)

Strengt h-Technique RKBs Dead Lift (Focus on Setup, hands on knees, active shoulders, big chest)

25 Minute AMRAP

1 Speed Ladder (Forward/Backward)

2 Box Step Overs

3 Push Ups (Box or Band)

4 Dumbbell Hammer Curls

5 Plate Alternating Toe Taps

7 Pull UP or Ring Rows

8 Burpees (Floor or Box)

9 Air Squats

10 Sit Ups (from box)