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 - Legends

Metcon (No Measure)

A. Warm up 250 walk

B. Balance Work

C. WOD for time

Buy in 1,000m Row

10 Burpees from box or floor

10 DB Shoulder Shrug

10 Air Squats

10 RKBs

10 Box Step Ups box or plate

10 Banded Face Pulls

Cash Out 1,000m Row

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