Workout of the day

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. CARs

B. Balance

Buy-in 800m Walk

18 Dball Slams

18 Burpees

18 Seated box knees to chest

18 Ring Rows

18RKBs

Buy-out 800m walk

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

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3 Sets, For Quality

8/8 Lateral Lean Wall March Single Exchange

10 Deep Lunge Mountain Climbers

:20sec Tuck L-Hang

10 Alt V-Ups

B: Metcon (10 Rounds for reps)

"The Cable Guy"

10 Rounds for Max Reps

2:00 AMRAP, 1:00 Rest

10 Line Facing Burpees

200m Run (Sub 8/6 cal Bike)

**Max Toe to Bar

*Our expectation is that we hit 10+ reps each set. Goal is 100+

C: Metcon (AMRAP - Rounds and Reps)

Core finisher
8:00 AMRAP

:20 Planche Plank

:15/:15 Star Plank

:15/:15 Copenhagen Plank

:20 Dual KB Front Rack Wall Sit

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

10-8-6-4-2

Seated Military Press (front rack)

Build to a heavy 2

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Rest 2min

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2-4-6-8-10

Seated Military Press (behind the neck)

Finisher

3rds

15 reps for each letter

"A, Y, W"

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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Snatch Barbell Prep

5-8 Revolutions of Complex

Dip and Shrug

Dip, Shrug, High Pull

High Hang Muscle Snatch

Snatch Grip Push Press

Overhead Squat

Snatch Balance

B: Metcon (Weight)

Every 90sec for 15:00 (10 Rounds/5 Sets)

Station 1: 2 Power Snatch

Station 2: Snatch Pull + Low Hang Squat Snatch + Squat Snatch

*start @ ~80-82% of Power Snatch

*Record heaviest load

C: Metcon (AMRAP - Rounds and Reps)

"A Series of Unfortunate Events"

10:00 AMRAP

4 SA Alt Devils Press (R+70/50, Rx 60/40)

6 Box Jump Overs (R+24/20, Rx20/16″)

10 American KBS (R+53/35, Rx44/26)

Goal: 6+ rounds

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. 800m Walk

B. CARs

20 Minute AMRAP

21 Box Step Overs

15 Dumbbell Hang Power Clean

9 Push Ups

6 Banded Face Pulls

3 Air Squats

1 KB Farmers Carry 50m

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds
250/200m Row *increase pace each set

6 Inchworm Push-Ups

10 Hollow Rocks

8 Bulgarian Ring Rows

10 Dual DB Poliquin Raises

B: Single Arm Dumbell Press

12:00 EMOM

min 1: 5/5 Single Arm DB Strict Press

min 2: 8 Barbell Bent Over Rows

*building to 5RM Strict Press on Each Arm, Bent Rows at moderate load across

C: Metcon (Time)

"10x500m Row Test"

10 Sets x 500m @ ~2k Pace

R: 1:00 b/s

*score is Average Pace/500m

Time Cap: 30:00 Cap

*Sub 400m ski or Run or 24/18 cal Bike

D: Warm-up (No Measure)

Shoulder mobility
10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch