Workout of the day

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. Warm up 250 walk

B. Balance Work

Buy in 1,000m Row

10 Burpees from box or floor

10 S2OH or Shoulder Shrug (DB)

10 Air Squats

10 RKBs

10 Box Step Ups box or plate

10 Banded Face Pulls

Cash Out 1,000m Row

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

4 Rounds

10 Renegade rows

10 Pull-ups

15 KB tricep ext (behind the neck)

15 Barbell drag curls

25M Single KB overhead carry (R side)

25M Single KB overhead carry (L side)

10 GHDs

15 Vups

15 Russian twists

25M Single KB overhead carry (R side)

25M Single KB overhead carry (L side)

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Rest 2min b/t rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
1:00 Cardio Choice

25ft Low Crawling Lunge

10 Goblet Cossack Squat

10 Reactive Squat Jumps

7/7 KB Windmill

B: Chest 2 Bar/Buttery/Kipping

Progressions
Spend 10:00 going over progressions and movement prep for Chest to Bar Pull-Ups, both Butterfly and Kipping

C: Metcon (AMRAP - Reps)

"Smooth"

20:00 EMOM

Min 1: Max Burpees to Target

Min 2: Max Chest To Bar Pull-Ups

Min 3: Max Wall Balls (Rx 20/14, S 16/12)

Min 4: Rest

*Pick a number you think is sustainable. If you have anything left in the tank, push for more reps on rounds 4 and 5.

D: Metcon (No Measure)

Mobility
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 sets for quality
1:00 Row

:20/:20 Half Kneeling SA OH Hold

10 Scapular Push-Ups

10 Plank Shift and Reach

8 Inchworm Push-Ups

B: Push Press

8:00 EMOM

Min 1-Min 4: 3 Push Press @ 75%

Min 5-Min 8: 2 Push Press @ 80%

*Record 2 reps

C: Metcon (Time)

"Sexy Back"

For Time

100 Double Unders (A: 200 Single Unders)

50 Strict Handstand Push-ups (A: DB strict press)

800m Run (A: Bike 54/44 cals)

100 Double Unders

50 Ring Dips (A: banded Ring dips or bench)

400m Run (A: Bike 27/22 cals)

Time Domain: 15:00-20:00

Time Cap: 20:00

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. Warm up 500m Walk

CARs

KB Swings w/ Dead Stop

WOD

250 Walk/Jog

12Sit to stand (from 20" box, no hand assist)

12 Dumbbell Hammer Curls

12Ring Rows

12 Box Step (plate) Step Overs

250 Walk/ Jog

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

20-30-40-30-20 (time cap 45min)

20 DBs Incline bench press (50/35)

10 DBs Renegade rows (R+L=2)

20 DB Tricep ext (behind the head)

10 DBs Renegade rows

20 DBs Push-ups

10 DBs Renegade rows

20 Zottman curls

10 Renegade rows

....

REPEAT with reps of 30-40-30-20

Keeping Renegade Rows at 10 reps

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Rest 5min

100 Push-ups for time