Workout of the day

HomeGrown AthletX - Legends

Metcon (No Measure)

A. 800m Walk

B. CARs/Warm Up

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 100m

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Superset: 6 Rounds

8 Pendlay rows

8 BB Flat bench rows (elevated)

Superset: 5 Rounds

10 Yates rows

8 DB SA bent over rows (Heavy)

Superset: 8 Rounds

"21"

10 Duel DB hammer curls

12 BB drag bicep curls

Midline: Time remaining

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:30 second Jump Rope Practice

6/ 6 DB Single Leg Crossbody R DL 3111 Tempo

5/5 DB Lateral Lunge

8 DB Curl to Arnold P ress

20 Bear Plank Shoulder Tap s

B: Deadlift (Strength Superset: Deadlift + Bench Press
Every 3:00 minutes, 5 Sets
Deadlift x 2.2.1 @ 80%+

**See "BB" for Bench press**
)

BB: Bench Press (Bench Press x 5 @ 75%+ )

C: Metcon (No Measure)

"A Thundering"

Every 2:00 minutes, 6 Sets, Alternating Stations (3/each)

Station 1: 50 Double Unders (A: 100 Singles)+ 5 Wall Walks

Station 2: 20 Russian Kettlebell Swings (Rx70/53, S 53/44)+ 15/10 Ring Push-Ups *at parallel

Primary Objective: Complete each station in 90 seconds or less

Secondary Objective: Remain Unbroken on each movement

Stimulus: Hinge Pattern Development / Upper Body Muscular Stamina

RPE: 8/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

12/9 Calorie Row

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Front Squat (Every 3:00 minutes, 4 Sets
Set 1: 12 Reps @ 60%
Set 2: 10 Reps @ 67%
Set 3: 8 Reps @ 70%
Set 4: 8 Reps @ 72%

Percentage is based on your 1rm Front Squat. )

C: Primer (No Measure)

Workout Primer

2-3 Rounds

w/Empty Barbell, building to working weight

High Hang Muscle Snatch

High Hang Power Snatch

Overhead Squat

Snatch Balance

High Hang Squat Snatch

Hang Squat Snatch

Into..

3 Dual Dumbbell Box Step-Overs

5/4 Calorie Row

D: Metcon (AMRAP - Rounds and Reps)

"Keep the Wolves Close"

16:00 amrap

30/24 Cal Row or Ski 21/17 Cal Bike

20 Hang Squat Snatches, (Rx 95/65, S 75/55)

10 Dual DB Box Step-Overs (Rx50/35, S 40/25)

Primary Objective: Complete each round in under 5:00 minutes, (Complete 3+ rounds)

Secondary Objective: Complete the Hang Squat Snatches in 3 Sets or less

Stimulus: Leg Stamina / Threshold Capacity

RPE: 8/10

HomeGrown AthletX - Legends

Metcon (Time)

A. Walk 800m

CARS/Warm Up

B 3 x5 Russian Kettlebell Swings

TIME TRIAL 1,600M Row/Erg

WOD 20 Min AMRAP

100m Dumbbell Farmers Carry

14 Plate Hops

12 Dball Slams

10 Dumbbell power cleans

8 Banded Face Pulls

6 Banded Chest Press

4 Air Squats

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 rounds: Superset

8 BB Shrugs (heavy)

10 DB Arnold press

*Rest 1min b/t rounds*

**Time cap 12min**

4 rounds: Superset

10 Dive bombers

12 BB rollouts

*Rest 1min b/t rounds*

**Time cap 12min**

Grip strength

4 rounds: EMOM 16

BB Static hold (215/175)

100' Farmers carry (70/50)

Dead hang (rig)

Rest