Workout of the day

HomeGrown AthletX - HGX-FIT

Conditioning (No Measure)

6 rounds

6 burpees over the DBs

6 DBs Push-ups

6 DBs DL

6 DBs Hang power cleans

6 DBs Devil press

600M of your choice

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

-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

B: Metcon (AMRAP - Rounds and Reps)

"Downsizing"

18:00 AMRAP, With a Partner

100 Deadlifts (Rx 225/155, S 165/125)

200 Abmat Sit-Ups

100 Burpees

Max Wall Balls (Rx 20/14, S 16/12) in Remaining Time

C: Mobility (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

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

B: Clean and Jerk warm-up (No Measure)

Clean + Jerk Warm-Up

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

–

3-5 Sets

1 Tall Jerk

1 Jerk Balance

1 Press in Split

1 Jerk Recovery

1 Split Jerk

1 Jerk Recovery

-

3 Position Clean

3 Sets

3 Position Hang Power Clean + Split Jerk

3 Sets

3 Position Hang Squat Clean + Split Jerk

C: Weightlifitng complex (Weight)

Every 2:30 for 15:00

Power Clean + Split Jerk + Squat Clean + Split Jerk

Starting @ 65% of 1RM and build to a Heavy

D: Metcon (AMRAP - Rounds and Reps)

"Mitty"

10:00 AMRAP

8 Strict Handstand Push-Ups (A: Box Piked Handstand Push-Ups)

12 SA DB Snatch (Rx50/35, S 40/25)

50ft SA OH Walking Lunge

HomeGrown AthletX - Legends

Metcon (Time)

A. CARS/ Warm Up

B. Extended Balance/ Variations Single Lag Ball Toss and Catch

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)

400m Row/Erg

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 (3 Rounds for time)

"Negative 25"

Every 10:00 for 30:00

1000/850m Row or Ski

55/38 Cal Bike

400m Run

Goal 8:00-9:00/Set

C: Core finisher (No Measure)

3 Sets

3:00 AMRAP

20 Alt V-Ups

10sec Hollow Hold

20 Russian Twists (over and back = 1)

10sec Hollow Hold

R: 1:30 b/s

Notes: The goal is to have each movement unbroken.

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