Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 EMOM

min 1: Bike

min 2: 2 Wall Walks + 10 second nose to wall handstand hold

min 3: Jump Rope

min 4: 12 Goblet Squats

B: Back Squat (Back Squat Clusters
Every 2:30, 4 Sets
3.3 Reps @ 80% )

C: Metcon (3 Rounds for time)

"Scar Tissue"

Every 6:00 minutes, 3 Sets

48 Double Unders

24/18 Cal Row or Ski or 18/12 Cals

12 Strict Handstand Push-Ups

6 Squat Cleans (Rx 225/155, S 165/125)

Primary Objective: Complete each round in 4:00 minutes or less

Secondary Objective: Complete the Squat Cleans in 45 seconds or less

Stimulus: Battery Work / Muscular Endurance

RPE: 7/10

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/Warm Up

B Kettlebell Deadlift Move Bell Behind Ankles on Descent

C. WOD 3 Rounds For Time

" Lucky 13"

3 Rounds for Time

13 Pushups

13 Situps

13 Box Step Ups

13 Kettlebell Swings/Deadlifts

13 Push Press

13 Walking Lunges (each leg, rig supported)

13 Plate Hops

13 Air Squats

13 Pull ups/Ring Rows

13 Hang Power Cleans

13 Box Leg Raises

13 DB Cleans

13 Burpees

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Row 50 sec - 40 sec - 30 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Row 40 sec - 30 sec - 20 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Row 30 sec - 20 sec - 10 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

B: Toes-To-Bar (Skill work)

C: Metcon (Time)

"Dosed"

3 Sets, For Time:

500/450m Row or Ski or 30/21 cal bike

into:

3 Rounds

10 Burpees to Target

10 Toe to Bar (Strict Knee Raises)

Into:

500/450m Row or Ski or 30/21 cal bike

Rest 2:00 minutes between sets

Score: Time for each set

Time Cap: 35:00 minutes

Primary Objective: Sub 8:00 minutes each set

Secondary Objective: 2nd set meter/cal Slightly Faster

Stimulus: Lactate Threshold/ Midline Stamina

RPE: 8/10

D: Accessories (3 Sets, For Quality:
20 Alt Barbell Landmine Rotations, Light Load
10 Dual KB/DB Turkish Sit-Ups, Light Load )

HomeGrown AthletX - HGX-FIT

Push Press (Clusters: Rest :10/:20 secs b/t
3/2/1, 2/2/1
3 Push press + 2 PP + 1 PP at 75%
3 Push press + 2 PP + 1 PP at 75%
2 Push press + 2 PP + 1 PP at 80%
2 Push press + 2 PP + 1 PP at 80%

Rest 1min b/t sets

Time cap 10min)

Push Jerk (3 sets: Wave
9 Push jerks at 60%
7 PJ at 65%
5 PJ at 70%
9/7/5, 9/7/5, 9/7/5
All touch-and-go reps
Rest 2 min b/t sets

Time cap 12min)

Metcon (No Measure)

EMOM: 16min

Inverted row

Supinated row

KB Russian swings

Rest

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Sets, For Quality:

:30 Second Wall Sit Hold

10 Sumo Squats

5 Inchworm Push-Ups

10 Lu Raises , Light Load

:30 Second Barbell Glute Bridge Hold , 45/35lb (20/15kg)

AA: Warm-up (No Measure)

Primer

2 Sets, For Quality:

10 Snatch Grip Deadlift @45/35lb (20/15kg)

5 Snatch High Pulls

5 Muscle Snatches

5 Power Snatches

Rest 1:00 minute between sets

B: Weightlifitng complex (Weight)

Every 2:00 minutes, 6 Sets, Complete the following:

1 High Hang Sq Snatch

1 Hang Sq Snatch

Rest 20 seconds

1 Sq Snatch

-Starting @ 60% of your 1rm Snatch and increasing the load each set. Reminder, that these reps are Squat Snatches.

Primary Objective: Aim to finish at 80-85% of your 1rm Snatch

Secondary Objective: Speed ​​Under the Barbell.

C: Metcon (5 Rounds for reps)

"Sick Love"

5 Sets, For Reps:

3 minute AMRAP

4 Box Jumps @ (Rx30/24, S 24/20″)

4/4 Single Arm Hang DB Snatches, (Rx70/50, S 60/40)

12 Air Squats

Rest 1:00 minute between sets

Score: Total Reps

Primary Objective: 3 rounds plus each set

Secondary Objective: Total Reps Accumulated

RPE: 8/10

HomeGrown AthletX - Legends

Metcon (No Measure)

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

B. Dual Dumbbell S2OH-EMOM 10 Dual Dumbbell S2OH

WOD for time

400 Row/ Erg

20 Wall Balls

20 Plate Hops

20 KB Dead Lift (12 or 16kg)

20 Dumbbell Thrusters (Seated on box to stand)

20 Banded Face Pulls (red band)

20 Alternating Lunges

400m Row/Erg