Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3:00 Cardio Choice

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3/3 Side Lying Hip Cars

3/3 Wall Shoulder Cars

5/5 Hip 90/90 Stretch

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2 Sets

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Hang Power Snatch

8 Scapular Pull-Ups

8 Bar Kip Swings

6 Pull-Ups or Jumping Pull-Ups

B: Power Snatch

8:00 EMOM

3 TnG Power Snatch

*start @ 60% of Power Snatch and increase

*Record heaviest 3 TnG

C: Technique Session

Kipping Pull-Ups

Chest to Bar Pull-Ups

D: Metcon (Time)

"Waterboy"

For Time

12 Power Snatch (R+155/105, Rx125/85)

24 Chest to Bar Pull-Ups (sub pull ups, jumping pull ups)

9 Power Snatch

18 Chest to Bar Pull-Ups

6 Power Snatch

12 Chest to Bar Pull-Ups

3 Power Snatch

6 Chest to Bar Pull-Ups

Time Domain: 10:00-14:00

Time Cap: 18:00

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. Warm up 800m walk

B. CARS /Balance

C. Strength KB Deadlift

D. WOD 20 minutes

10 Ball toss partner over rig

10 Ring row

10 Dumbbell shrugs (heavy)

10 Air Squats

10 Thrusters from box

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
60sec, 45sec, 30sec Bike (increasing intensity each round)

6 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

6 Dumbbell Rhythm Squat Jumps

B: Metcon (No Measure)

Core strength work
5 Sets, For Quality

10 Supine Leg Raises

10/10 Side Plank Rotations

10 Alt Tall Plank Knee to Elbows

C: Metcon (12 Rounds for reps)

"Hustle"

1:30 AMRAP, 1:00 Rest

18/12 Cal Row 13/8 Bike or 200m Run or :45sec work

-Max Bar Facing Burpees

*continue until 100 Burpees

Cap: 12 Rounds

* try for 10 burpees per round

D: Warm-up (No Measure)

Yoga flow
2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

5rds

Superset

15 Pendlay rows

15 BB bicep curls

Then...

5rds

Supersetr

15 Yates rows

15 DB hammer curls

Then...

5rds

15 Bent over rows

15 DB Zottman curls

B: Metcon (No Measure)

5rds

15 DB shoulder shrugs

15 BB behind the neck tricep extentions

Then...

5rds

15 DB arnold press

15 DB tricep kickbacks

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
25ft Low Crawling Lunge

6/6 Single Arm Ring Row

10 Lateral Box Crossover Step-Overs

6/6 Single Arm Push Press

:30sec Wall Sit

B: Front Squat

8:00 EMOM

2 Front Squats @ 70%

*Record 70%

*focus on speed

C: Rope Climb Skill Work

D: Metcon (AMRAP - Rounds and Reps)

"The Wedding Singer"

14:00 AMRAP

2 Rope Climb

6 Thrusters (R+135/95, Rx 115/75)

9 Box Jump Overs (R+24/20, Rx20/16″)

*The goal is :90sec/round or 8+rounds

*Rope Climb Sub 1 Rope Climb, 2 Pull to Stand, 2/2 single arm ring rows or 4 Strict Pull-Ups

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
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

:30sec @ Goal Pace

C1: Metcon (3 Rounds for time)

Conditioning A or B
"Shooter McGavin"

3:00 Row @ 5k Pace

1:00 Rest

3:00 Row @ 5k Pace

1:00 Rest

3:00 Row @ 5k Pace

*Sub Bike or Ski if needed

C2: Metcon (No Measure)

Conditioning B or A
"Happy Gilmore"

9:00 EMOM

35 Double Unders (sub 35 singles)

9 Toe to Bar (sub K2E or hanging knee raises)

*The goal of finishing each set in 40-45sec with a brief rest period before hitting the next minute. Ideally we are hitting unbroken sets of both the Toe to Bar and the Double Unders