Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
5/5 Worlds Greatest Stretch

8 Bulgarian Ring Rows

:30/30 Couch Stretch

10 Alternating V-Ups

B: Warm-up (No Measure)

Row Skill Work
2 sets

-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate @ 2k Pace:30sec @ 5k Pace

C: Metcon (1 Rounds for time)

Row conditioning
"If you ain’t first, you’re last"

10 Rounds

300/250m Row or Ski or 24/18 cal Bike

1:00 Rest

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Directly Into..

1000m Row or Ski @ Goal 5k Race Pace or 75/50 cal Bike

Running Time Domain: 22:00-25:00

Time Cap: 25:00

D: Metcon (No Measure)

Strength EMOM
12:00 EMOM

min 1: :30sec Dead-Hang + Max Strict Pull-Ups

min 2: 2/2 DB Turkish Get-Up

min 3: 10/10 Single Arm DB Bent Rows

min 4: :40sec Weighted Forearm Plank Hold

Load: Choice

E: Metcon (No Measure)

Mobility if time permits
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

HomeGrown AthletX - Legends

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A: Metcon (Time)

A.10 Min CARs /Mobility

B. Balance

C. WOD

4 Rounds For Time

25-Calorie Row/Erg

15 Knees to Chest (from box or floor)

10 Air Squats

5 KB Deadlifts (heavy)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Decline Bench Press
Every 1:30 for 12min

8 Decline bench press

B: Metcon (No Measure)

3 rounds - time cap 15min
18-15-12-9

DB DL (50/35)

DB Floor press

C: Metcon (No Measure)

EMOM 12
Tall kneeling crush grip

DB bicep curl

DB tricep extention

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6:00 EMOM, 2 Sets
min 1: :30 Deep Lunge Mountain Climbers

min 2: :20sec Reverse Plank + :20sec Plank Shoulder Taps

min 3: 10/10 Internal + External Banded Shoulder Rotations

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3 Rounds

5/5 Single Arm KB Swing + Clean + Press + Windmill

3-5 Inverted Burpees

B: Shoulder Press (Strict)

Every 2:00 for 12:00

3 Reps, starting @ 70% and increase to 3RM for the day

C: Metcon (No Measure)

Primer
*Dual DB Sumo Deadlift

*Dual DB Sumo Deadlift High Pulls

*Dual DB Hang Power Cleans

*Dual DB Hang Squat Cleans

*Dual DB Squat Cleans

D: Metcon (3 Rounds for reps)

"Ricky Bobby"

3 Sets

3:00 AMRAP

50ft Handstand Walk Buy-In (5 wall walks or 50 shoulder taps or :30 wall facing HS hold)

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AMRAP in Remaining Time

5 Dual DB Squat Cleans (R+50/35, Rx 40/25)

:05 Ring Support Hold

5 Ring Dips (banded ring dips or Ring Push-Ups or bench dips)

R: 2:00 b/s

E: Metcon (No Measure)

Accessories if time permits
4 Sets

8/8 Front Rack Step-Ups

10/10/10 Prone Weighted Y-T-Ws (2.5-5#)

-Max Effort L-Sit

R: as needed

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-In

100 Knee 's to waist

Cash-out

100 weighted abmat sit-ups (arms straight inline with ears)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
200m Run

6/6 SA Ring Rows

6 Inchworm Push-Ups

:20sec Supine Grip Dead-Hang

20 Bear Plank Shoulder Taps

B: Rope Climb (Technique)

8:00 EMOM

1-2 Rope Climb

*work on speed and efficiency*

C: Metcon (3 Rounds for reps)

"Tony Montana"

3 Person Team

3 Sets

5:00 AMRAP

60 Handstand Push-Ups (SUB DB Strict Press)

400m Run

Max Wall Walks In Remaining Time

R: 3:00 b/s

D: Metcon (No Measure)

Mobility if time permits
5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch