Workout of the day

HomeGrown AthletX - Legends

Metcon (Time)

Discussion: Exercise 3 Time Per Week for 20 to 40 Minute

A. CARS/ Warm Up

B As A Group RKBs, Dead Stop Swings 3x, Then 3 x5 Swings to Navel

WOD For Time

30 Cal Row/Erg

30 Box Burpees

30 Upright Rows (Light Dumbbell)

30 Ring Rows

30 Box Step overs

30 Banded Chest Press

30 Cal Row/Erg

Rinse and repeat If energy levels permit, continue

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Warm-up (No Measure)

Barbell Primer

1-2 Sets

3 Clean Dip Shrug

3 Clean Dip Shrug High Pull

3 High Hang Muscle Clean and Press

3 Push Jerk

3 Hang Power Clean

3 Push Jerk

3 Low Hang Power Clean and Push Jerk

C: Weightlifitng complex (Weight)

Power Clean + Push Jerk

12:00 EMOM

Min 1-2

2 reps @ 65%

Min 3-4

2 reps @ 70%

Min 5-6

1 rep @ 75%

Min 7-8

1 rep @ 80%

Min 9-12

1 rep @ 85-90%

*Record heaviest complex

D: Metcon (AMRAP - Rounds and Reps)

"Heat"

8:00 AMRAP

3-6-9-12-15...

Burpee Box Jump Overs (Rx24/20, S 20/16″)

After Each Set

*3 Power Clean and Push Jerk (Rx155/105, S 125/85)

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 rounds

12 DBs floor press 50/35#

20 Cal row/ski or 15 bike

10 DB's renegaderows 50/35#

20 Cal row/ski or 15 bike

10 BB bicep curls 75/55#

20 Cal row/ski or 15 bike

10 BB skull crushers 75/55#

Time permitting: Core

GHD or Weighted sit-ups

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Jump Rope Practice

6 /6 Half Kneeling KB Windmi ll

10 Goblet Squats

2 Wall Walks + :10sec Nose to Wall H old

:20sec Extended Reverse Plank Bridge

B: Accessories (Every 2:00 for 10:00, 5 Sets 

A1) Max Unbroken Wall Facing Handstand Push-Ups w/1sec Pause at Top 
A2) 10-15sec Tuck Front Lever )

C: Metcon (AMRAP - Rounds and Reps)

"The Saint"

Every 1:30 until failure

40 Double Unders (A:80 singles)

10 Wall Balls (Rx 20/14, S 16/12)

*add 2 Wall Balls Every Round

*if you make it to round 10, its an AMRAP of Wall Balls

*score = Rounds completed plus partial reps in the next round.

HomeGrown AthletX - HGX-FIT

Conditioning (No Measure)

4 rounds (time cap 35min)

20 Burpees

10 DB's Bent over rows 50/35

20 Push-ups

10 DB alt snatch

20 Chin-ups (supinated grip)

10 DB's renegade rows (R+L=2)

20 Vups

10 DB's Sumo DL high pull

At the 45:00~ mark.

Arms: Tabata (:20sec work/:10sec rest)

From the rig - Barbell rows. Alternating from pronate to supinated grip. Pull chest to the bar.

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 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

Metcon (Time)

"Deep Cover"

In Teams of 3

For time:

Buy in: 110 Cals Row or Ski or 90 Cals Bike

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3 Rounds

30 Power Snatch (Rx135/95, S 115/75)

30 Burpee Box Jump Overs (Rx24/20, S 20/16″)

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Cash-Out: 110 Cals Row or Ski or 90 Cals Bike

Time Domain: 22:00-30:00

Time Cap: 30:00

**Bike Adjustments**

M/M/M Pairs: 90 Cal Echo

F/F/F Pairs: 60 Cal Echo

F/F/M Pairs: 70 Cal Echo

M/M/F Pairs: 80 Cal Echo

For Bike Multiply by 1.1