Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

2:00 Cardio Choice

10 Deep Lunge Mountain Climbers

8 Russian KBS + 8 American KBS

:15 Passive + :15 Active Hang

:30 KB Dead-Bug

Metcon (Time)

"Deep Cover"

In Teams of 3

For time:

Buy in: 110 Cals Row or Ski or 90 Cals Bike

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3 Rounds

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

30 Burpee Box Jump Overs (Rx24/20, S 20/16″)

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Cash-Out: 110 Cals Row or Ski or 90 Cals Bike

Time Domain: 22:00-30:00

Time Cap: 30:00

**Bike Adjustments**

M/M/M Pairs: 90 Cal Echo

F/F/F Pairs: 60 Cal Echo

F/F/M Pairs: 70 Cal Echo

M/M/F Pairs: 80 Cal Echo

For Bike Multiply by 1.1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

C: Weightlifitng complex (Weight)

Hang Squat Clean + TnG Power Clean + Split Jerk

Every 2:00 for 12:00

1+1+2, 3 Sets

1+1+1, 3 Sets

Weights start @ 65% of Clean and Jerk, increase by feel today to something heavy

*Record heaviest complex

D: Metcon (AMRAP - Rounds and Reps)

"Bring the Noise"

9:00 AMRAP

3 Wall Walks

15 Thrusters (Rx 95/65, S 75/55)

15 Toe to Bar

Goal: 4-6 Rounds

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Metcon (4 Rounds for distance)

"The Choice is Yours"

4 Sets

4:30 AMRAP

500/425m Row or 30/21Cals Bike

75 Double Unders

-Max Shuttle Runs (25/25ft) in Remaining Time

R: 2:30 b/s

C: Mobility (No Measure)

Core/Hip Focused Finisher

8:00 AMRAP

1:00 Forearm Plank

8 /8 Standing Banded Psoas Ma rch

1 0 Glute Bridge w/Adductor Squeez e

HomeGrown AthletX - Legends

Metcon (AMRAP - Rounds and Reps)

A. CARS/ Warm Up

B. Extended Balance/ Variations

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 50m

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 sets

Strict shoulder press at 70-75% of 1RM + DB Arnold press

5+10

Rest: :60-90 sec b/t sets

5 sets: 10 reps for all movements

Heavy DB shoulder shrugs

Barbell pendlay rows

DB rear delt raises

Rest: :60-90 sec b/t sets

Time remaining: Accessores

"A, Y, W" and Cross Symmetry Bands

*20 reps for all movements*

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

Weightlifitng complex (Weight)

Front Squat + Back Squat

Every 3:00 for 12:00

4+6 @ 75% of Front Squat

*to be performed as 4 front squats rack the bar then directly into 6 back squats

*Keep wt. same across

C: Metcon (Time)

"Empire State of Mind"

For Time , Partitioned anyway you choose

55 Deadlift

55 Box Jumps (Rx24/20, S 20/16″)

*Deadlift Load

18 Reps @ (Rx 185/125, S 155/105)

15 Reps @ (Rx 225/155, S 175/125)

12 Reps @ (Rx 275/185, S 225/155)

10 Reps @ (Rx 315/205, S 245/175)

Time Domain: 7:00-11:00

Time Cap: 15:00

D: Mobility (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold