Workout of the day

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

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds - time cap 10min
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Dual DB Sumo Deadlifts

5 Dual DB Hang Muscle Snatch

5 Squat Jumps

B: Power Snatch

12:00 EMOM

1 Power Snatch, starting @ 60% and increasing to a 1RM

C: Metcon (Time)

"Scarface"

For Time:

50 Power Snatch (R+75/55, Rx 65/45)

100 Double Unders

50 Overhead Squats

100 Double Unders

25 Single DB Devils Press (R+35/25, Rx 20/10)

100 Wall Balls (R+20/14, Rx 16/12)

Time Domain: 13:00-18:00

Time Cap: 25:00

D: Metcon (Time)

Friday finisher - Optional
For Time:

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

V-Ups

Russian Twist (over and back = 1)

Hollow Hold (sec=rep)