Workout of the day

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A- Extended Walk 1,600m

B. CARs-Focus Neck, scapular, shoulder, hips ankles

600m Row /Erg

20 Wall Balls

20 Plate Hops

20 RKBs

20 Dumbbell Thrusters (seated, box to stand)

20 Banded Face Pulls

600m Row

HomeGrown AthletX - HGX-FIT

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A: Pendlay Row (take 15 min for 3RM)

B: Metcon (No Measure)

5rds

10 DB pullovers

10 DB bent over rows

"21" BB curls (7 halfway up/7 halfway down/7 full ROM)

*Rest 1min b/t rounds*

C: Metcon (No Measure)

Accessories
3rds

:30 sec static hold/:30 sec rest

DB's Seated straight leg ovhd

----

Immediately into

----

3rds

12 DB rear delt raises

12 DB front delt raises

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 sets for quality
200m Run

10m A Skips

10m B-Skips

2x (10m/10m) Lateral Shuffle

1:00 Row (:30sec ez/:20 mod/:10 hard)

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

:30sec @ Goal Pace

C: Metcon (4 Rounds for distance)

"Breakage"

4 Sets, For Distance

6:00 AMRAP

800m Run (sub 55/44 Cal Bike)

-Max Meter Row or Bike or Ski

R: 3:00 b/s

Running Time: 36:00

D: Metcon (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 - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

:15 Passive Hang + :15 Active Hang

6/6 KB Halo

6/6 SA Bottoms Up KB Press

10 Alt V-Ups

B1: Bench Press

Every 90sec for 15:00

(Alternating between Station 1 and 2)

Station 1: 3 Bench Press

*increasing loads from 80% to 3RM Max

*Record 3 Bench press for B1

B2: Weighted Pull-ups

Station 2: 3 Weighted Strict Pull-Ups

*Record Strict weighted pull-ups for B2

C: Metcon (AMRAP - Rounds and Reps)

"Problem Dog"

7:00 AMRAP

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

Toe to Bar (sub alt toe 2 bar, then knee 2 elbow, then strict knee raises)

Box Jump Overs (R+24/20, Rx20/16″)

HR Push-Ups

*R+ Wear a 20/14# Weight Vest

HomeGrown AthletX - Legends

A: Metcon (No Measure)

A. CARs/ Balance

B. Warm Up 1,600m Row/ Erg

Air Squats

Box Step Overs

Ring Rows

Push Ups

RKBs

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

3rds

13 DB Floor bench press

13 DB Deadlifts

---Rest 2min

3rds

13 DB Floor bench press

13 DB Deadlifts

----Rest 2min

3rds

13 DB Floor bench press

13 DB Deadlifts

B: Metcon (No Measure)

Arms
20 BB Reverse curls

20 BB Shoulder to ovhd

*Do not drop BB*

*Immediately into...

20 DB Hammer curls

20 DB Kick backs

**Repeat for 3rds**