Workout of the day

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Pendlay Row (Time cap 12min)

5x8, Increasing each set for a heavy 8

B: Metcon (No Measure)

4 rounds

20 Renegade rows (50/35)

20 Plate ground to overhead (35/25)

20 DB close grip floor press

20 DB reverse alt lunges (use abmat)

20 DB bent over rows

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 rounds
200m Run *increase pace each set

6 Inchworm Push-Ups

10 Alternating V-Ups

10 Hollow Rocks

8 Ring Rows

10 Dual DB Poliquin Raises

B: Metcon (3 Rounds for reps)

"Stuck in the Middle with You"

6:00 AMRAP, 2:00 Rest x 3 Sets

400m Run (Sub 27/22 Cal Bike)

18 Toe to Bar

50m Dual DB/KB Farmers Carry (R+70/50, Rx 60/40)(25m down, 25m back)

12 Dual DB Bench Press (R+50/35, Rx 40/25)

-Max Strict Pull-Ups in Remaining Time

*Goal :30 -:60sec to do pull ups

C: Metcon (No Measure)

Bodybuilding Finisher
3 Sets, For Quality

10/10 Single Arm DB Bent Row

15 DB Hammer Curls

10 Behind the Back Barbell Reverse Wrist Curl

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

A. 800m Walk

WOD For time

1,200M Row/Erg Buy in

14 Burpees (Box or floor)

12 Dumbbell GTOH (elevate if needed)

10 Air Squats

8 Banded Pull Downs

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

6/6 DB Goblet Split Squats

10/10 Dynamic Clam Shells

8/8 Pistol Step-Downs

10 Dual DB Romanian Deadlifts

B: Back Squat

Take 8:00 to Build to weight for Back Squats

20 Back Squats @ 60% +5-10# from last week

* We adding 5-10# from last week and working on our breathing and bracing positions. Just warm-up with sets of 3 until you get to your weight

C: Clean

High Hang Squat Clean + Hang Squat Clean

Every 90sec for 12:00 (8 Sets)

1+1 @ 65% x 3 Sets

1+1 @ 70% x 3 Sets

1+1 @ 75% x 2 Sets

*Record heaviest set

C: Metcon (Time)

"Little Green Bag"

For Time

60/40 Cal Row or Ski or 40/25 Cal Bike

30 Thruster (R+75/55, Rx 65/45)

50m Dual DB Front Rack Walking Lunge (R+50/35, Rx 40/25) (25m down, 25m back)

Time Domain 7:00-10:00

Time Cap: 15:00

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

8 rounds - time cap 24min

10/10 SA DB bench press 50/35

10 DB pullovers

10 DB deficit push-ups

Rest 2min...

Superset:

8 rounds

10 Pendlay rows

10/10 DB/KB Gorilla rows

----

Remaining time: Core

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3:00 Cardio Choice

---

3/3 Side Lying Hip Cars

3/3 Wall Shoulder Cars

5/5 Hip 90/90 Stretch

----

Snatch Barbell Prep

5-8 Revolutions of Complex

Dip and Shrug

Dip, Shrug, High Pull

High Hang Muscle Snatch

Snatch Grip Push Press

Overhead Squat

Snatch Balance

B: Snatch

8:00 EMOM

2 High Hang Power Snatch + 2 Hang Power Snatch

*starting @ 60% of 1RM and increase by feel

*Record heaviest

C: Metcon (AMRAP - Reps)

"Rumble"

20:00 EMOM

min 1: Max Cal Row, Ski or Bike

min 2: 11 Bar Facing Burpees

min 3: 50 Double Unders (sub 100 singles)

min 4: 11 Power Snatch (R+95/65, Rx 75/55)

*Record Total Reps