Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:15 Passive Hang + :15 Active Hang

:30sec Plank

:30sec Hollow Hold

8 Bar Kip Swings

6-8 Jumping Pull-Ups

:15/:15 Side Plank

B: Metcon (No Measure)

Gymnastics Focus
8:00 EMOM

8-12 Kipping Pull-Ups or Butterfly Pull-Ups

Options:C2B Butterfly, Butterfly, C2B kip, kip, Banded Strict Pull-Ups or toenail Spot Pull-Ups

*Strength Base: 5-8 Strict Pull-Ups

C: Metcon (AMRAP - Rounds and Reps)

"Moonrise Kingdom"

14:00 AMRAP

10 Dual DB Renegade Rows

10 Dual DB Hang Snatch

25m DB High/Low Carry (12.5m down, 12.5 back)

20 Abmat Sit-Ups

Load: (R+35/25, Rx 20/10)

* This should be a muscular endurance/stamina workout rather than a cardio workout.

Goal: ~6 Rounds

HomeGrown AthletX - Legends

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Metcon (No Measure)

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

WOD 4 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 - HGX-FIT

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A: Metcon (No Measure)

Bench press 5x5 at 75% of 1RM

*Time cap 15min

Core: EMOM 10

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
1:00 Row Easy

5x (Pause Goblet Squat + 1 and 1/4 Goblet Squat)

5/5 SA SL Cross-Body RDL 21x1 Tempo

2x (1 Wall Walk + 10sec Nose to Wall Handstand Hold)

B1: Paused Front Squat (Complex)

Every 2:00 for 8:00

Pause Front Squat + 1 and 1/4 Front Squat + Front Squat @ 80% of 1RM Clean

R: 8:00-12:00

B2: Back Squat

After resting between 8:00-12:00

Copmplete 20 Back Squats @ 60% of 1RM

C: Metcon (Time)

"St. Vincent"

21/17 Cal Row or Ski or 18/15 cal Bike or 200m Run

3-5-8-13-21 Strict Handstand Push-Ups

*Rx = Strict HSPU

Time Domain

7:00-11:00

18:00 Time Cap

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Landmines
3 Rounds - All movements 12-15 reps

Time cap 40min

1. Front squats

2. SL SA Romanian deadlift (same side, right)

3. SL SA Romanian deadlift (same side, left)

4. SL SA Reverse lunge (same side, right)

5. SL SA Reverse lunge (same side, left)

6. Half kneeling SA press (right)

7. Half kneeling SA press (left)

8. SA Bent over row (right)

9. SA Bent over row (left)

10. "T" row

*Rest 2min*

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
400m Run

15 Banded Good-mornings

8 Jumping Pull-Ups

5 Burpee Broad Jumps

B: Bar Muscle-Up Progressions (10:00-15:00 Skill Work: )

Bar Muscle-Up Progressions

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Burpee Bar Muscle-Ups

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Burpee Chest to Bar

C: Metcon (AMRAP - Rounds and Reps)

"Barraza"

18:00 AMRAP

200m Run (Sub 12/8 cal bike)

9 Deadlifts (R+ 275/185, Rx 225/155)

6 Burpee Bar muscle-ups (Sub Burpee Jumping Pull-Ups)

Goal: ~6+ Rounds

D: Warm-up (No Measure)

Mobilty
1:00/1:00 Half Kneeling Hamstring Stretch

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

1:00/1:00 Low Dragon Stretch