Workout of the day

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Machine Choice

10 Alt V-Ups

10 Hollow Rocks

:10sec Hollow Hold

5 Inchworm to Hollow

B: Metcon (3 Rounds for time)

"Alpha"

Every 10:00 minutes, 3 Sets

40/32 Cal Row or Ski

30 Medball Weighted Sit-Ups (Rx 20/14, S 16/12)

30/21 Cal Bike

200ft Dual DB Front Rack Carry (Rx50/35, S 40/25)

Goal: 7:00-8:30 / Round

RPE: 7/10

C: Accessories (3 Sets, For Quality
8/8 Half Kneeling Paloff Press w/Rotation
16 DB Renegade Rows
:45sec Sandbag Bear Hug Hold or wall ball )

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - HGX-FIT

A: Back Rack Lunge (4 sets - build weight
10/10
time cap 10min)

B: Metcon (No Measure)

20-16-12-8-4

DB's Thruster 40/25#

DB box step ups

DB's renegade rows

DB SA alt devil press

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

200m Run

10 Bird Dogs

10/10 Single Leg Glute Bridges

:30/:30 Side Plank Hold

10 Alt Hang DB Snatch

10 Lateral Skater Jumps

B: Metcon (4 Rounds for reps)

"Bravo"

20:00 EMOM

Min 1&2: 400m Run (A: 27/22 Cal Bike)

Min 3: 15 Hang Power Snatch (Rx 75/55, S 65/45)

Min 4: Max Burpee Box Jump Overs (Rx24/20, S 20/16″)

Min 5: Rest

Score = Total Reps of Burpee Box Jumps

Goal: 10-15 reps

RPE: 8/10

C: Accessories (Shoulder Specific Accessory/Health

Part A)
4 Sets
7/7 Single Arm KB Z-Press
10 Dual DB Zottman Curls

Part B)
4 Sets
6-8 Cuban Rotations 40x1 Tempo
15 Banded Face Pulls )

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B. Warm Up

C. Legends Fight Gone Bad

3 Rounds For Total Rep in 17 Minutes

1-Minute Wall Ball Shots

1-Minute Sumo Deadlift

1-Minute Box Step Ups

1 Minute Dumbbell Upright Row

1-Minute Row/ Ski Erg

1-Minute Rest

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12 minute EMOM

Minute 1: 1:00 Cardio Choice

Minute 2: 6/6 Single Arm Dumbbell Thrusters, Light Load

Minute 3: :15 Passive Hang + :15 Active Hang

Minute 4: Active Stretch of Choice

B: Warm-up (No Measure)

Barbell Primer: Clean + Jerk

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 Split Jerks w/2sec Pause in Catch

C: Clean and Jerk (THIS IS A SQ CLEAN & SPLIT JERK
Every 2:00 for 12:00
2 Sets: 1 Clean + 2 Jerks @ 77%
4 Sets: 1 Clean and Jerk @ 85%+
Rest as needed between sets
% are based off your 1rm clean & jerk
*Record heaviest sing;le)

D: Metcon (Time)

“Whisky”

3 Rounds, For Time:

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

20 Chest to Bar Pull-Ups

10 Deadlifts (Rx 275/185, S 225/155)

Goal: 11:00-13:00 minutes

Time Cap: 15:00

Primary Objective: Achieve goal time

Secondary Objective: Select the option that youneed to focus on.

option 1: attack big sets on chest to bar pull-ups, option 2: unbroken wall balls each set, option 3: Deadlift cadence and pace

RPE: 8/10

Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Row 500m

15 Bench press 185/105

Row 400m

12 Bench press

Row 300m

9 Bench press

Row 200m

6 Bench press

Row 100m

3 Bench press

*Scale weight if you cannot perform unbroken for 10

Metcon (No Measure)

Superset arms: 3 sets (no rest b/t sets)

"21"

Max effort close grip bench/floor press