Workout of the day

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Rounds

10 Seated military press

10 Seated DB Arnold press

10 DB SA lateral delt raises

10 DB SA hammer curls

10 DB SA bent over rows

50' Plate carry (35/25 colored)

Core: remaining time

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B1: Bench Press (Every 3:00 for 15:00 

5 Bench Press @ 80%+ 
*Between sets - Weighted Pull-ups (See B2))

B2: Weighted Pull-ups (3 Weighted Strict Pull-Ups for Max Load 

-Adjusted: Weighted Pull-Ups to a Challenging Set of 3 Banded Strict with lightest band you can )

C: Metcon (AMRAP - Rounds and Reps)

"Space Oddity"

14:00 AMRAP

3* Wall Walks

20 Pull-Ups

60 Double Unders (A: 120 singles)

*add 2 Wall Walks each round

Or

Adjusted Option

1* Wall Walks

10 Banded Strict Pull-Ups

75 Single Unders

*add 2 Wall Walks each round

Be sure to wear some hand protection and manage your sets early.

D: Mobility (No Measure)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

HomeGrown AthletX - Legends

Metcon (Time)

A. CARS/ Warm Up

B As A Group RKBs, Dead Lifts 2 x5, Dead Stops Swings 3 x 3, RKB Swings 3 x5 Swings to Mid-Chest

WOD 5 Rounds for time

Buy in 400m Row/ Erg

5 Box Step Overs

7 RKBs

9 Ring Rows

12 Push Ups

15 Air Squats

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

8/ 8 Single KB Staggered Stance RD L

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

B: Weightlifitng complex (Weight)

Every 3:00 for 12:00, 4 Sets,

3 Front Squat +5 Back Squats

@ 80% of Front Squat across

C: Metcon (6 Rounds for weight)

“Patton Oswalt”

Every 1:15 x 6 Sets

Thrusters

Set 1: 18 Reps

Set 2: 15 Reps

Set 3: 12 Reps

Set 4: 9 Reps

Set 5: 6 Reps

Set 6: 3 Reps

*Sets must be unbroken. Barbell starts from the floor. Recommend small weight increases to meet time domain.

*Record weight for each set for total weight.

D: Mobility (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Lifting complex at 70-75% of 1RM for each movement. All sets

EMOM 2min 5 sets

Bench press + Deadlift

5+6

5 sets

8 DB pullover

Max effort ring row hold - plank position

Rest 1:00 b/t sets

5 sets

20 BB close grip bench press

20 BB bicep peak curls

NO rest b/t sets

Core: time remaining

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

B: Warm-up (No Measure)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Pos Hang Power Snatch

C: Power Snatch (Every 90sec x 10 Sets 

2 Power Snatch, building from 60% to 2RM for the Day 
*not TnG )

D: Metcon (No Measure)

"Life"

16:00 EMOM

min 1: 15/12 Cal Row or Ski or 11/8 Bike

min 2: 5 Power Snatch @ 75-80% of Above

min 3: 15 Box Jump Overs (Rx24/20, S 20/16″)

min 4: 15 Toe to Bar (A:K2E)