Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B1: Bench Press (Every 3:00 for 15:00 

5 Bench Press @ 80%+ 
*Between sets - Weighted Pull-ups (See B2))

B2: Weighted Pull-ups (3 Weighted Strict Pull-Ups for Max Load 

-Adjusted: Weighted Pull-Ups to a Challenging Set of 3 Banded Strict with lightest band you can )

C: Metcon (AMRAP - Rounds and Reps)

"Space Oddity"

14:00 AMRAP

3* Wall Walks

20 Pull-Ups

60 Double Unders (A: 120 singles)

*add 2 Wall Walks each round

Or

Adjusted Option

1* Wall Walks

10 Banded Strict Pull-Ups

75 Single Unders

*add 2 Wall Walks each round

Be sure to wear some hand protection and manage your sets early.

D: Mobility (No Measure)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

HomeGrown AthletX - Legends

Metcon (Time)

A. CARS/ Warm Up

B As A Group RKBs, Dead Lifts 2 x5, Dead Stops Swings 3 x 3, RKB Swings 3 x5 Swings to Mid-Chest

WOD 5 Rounds for time

Buy in 400m Row/ Erg

5 Box Step Overs

7 RKBs

9 Ring Rows

12 Push Ups

15 Air Squats

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

B: Weightlifitng complex (Weight)

Every 3:00 for 12:00, 4 Sets,

3 Front Squat +5 Back Squats

@ 80% of Front Squat across

C: Metcon (6 Rounds for weight)

“Patton Oswalt”

Every 1:15 x 6 Sets

Thrusters

Set 1: 18 Reps

Set 2: 15 Reps

Set 3: 12 Reps

Set 4: 9 Reps

Set 5: 6 Reps

Set 6: 3 Reps

*Sets must be unbroken. Barbell starts from the floor. Recommend small weight increases to meet time domain.

*Record weight for each set for total weight.

D: Mobility (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Lifting complex at 70-75% of 1RM for each movement. All sets

EMOM 2min 5 sets

Bench press + Deadlift

5+6

5 sets

8 DB pullover

Max effort ring row hold - plank position

Rest 1:00 b/t sets

5 sets

20 BB close grip bench press

20 BB bicep peak curls

NO rest b/t sets

Core: time remaining

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

B: Warm-up (No Measure)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Pos Hang Power Snatch

C: Power Snatch (Every 90sec x 10 Sets 

2 Power Snatch, building from 60% to 2RM for the Day 
*not TnG )

D: Metcon (No Measure)

"Life"

16:00 EMOM

min 1: 15/12 Cal Row or Ski or 11/8 Bike

min 2: 5 Power Snatch @ 75-80% of Above

min 3: 15 Box Jump Overs (Rx24/20, S 20/16″)

min 4: 15 Toe to Bar (A:K2E)

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 sets - time cap 25min

20 DB's push-ups

20 DB's shrugs 50/35#

20 DB's seated "Z" press 30/20#

20 DB's alt hammer curls 30/20#

20 DB's sumo deadlift

4 sets - off rig (time cap 10min)

15 BB row

15 BB supinated row

15 BB skull crushers

200 alt Vups