Workout of the day

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Rds

15 DB Floor Press 50/35

12 Standing KB french press (behind neck tricep ext) 35/26

15 DB crush grip bicep curl

12 DB or KB upright rows

15 GHDs or weighted sit-ups

Announcements

RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12 minute EMOM, alternate each minute:

Min 1: Cardio Choice

Min 2: 50ft (30m) Dual Kettlebell Front Rack Carry + 50ft (30m) Kettlebell Crossbody High/Low Carry

Min 3: 12 Dual KB Sumo Deadlift, light/moderate load

Min 4: 20-30sec Wall Facing Handstand Hold

B: Strength (Every 3:00 for 15:00
5 Sumo Deadlifts @ 65-70%
5-7 Wall Facing Handstand Push-Ups )

C: Metcon (No Measure)

"Madison"

12:00 EMOM

min 1: 15 DB Thrusters (Rx35/25, S 20/10)

min 2: 15 GHD Sit-Ups (A: 15 V-Ups)

min 3: 15 American KBS (Rx53/35, S 44/26)

Primary Objective: Unbroken on each movement

Secondary Objective: Complete the sets asfast aspossible time / rep speed and cadence

RPE: 7/10

Announcements

RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Chipper - How long can you hang on ?

Empty Barbell

50 Reverse curls

50 Shoulder press

50 Hang high pull

50 Front squats

50 RDL

50 Good mornings

Remaining time: Accessories/Stretch

Letters Y, T, W

Foam roller

Announcements

RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every 2:00 minutes, 4 sets, complete the following:

:30 Machine Choice

10 Lateral Line Jumps (over and back = 1)

8 Russian KBS + 8 American KBS

6 Inchworm Push-Ups

B: Metcon (Time)

Partner WOD

"Pick and Roll"

For Time w/Partner

200 Double Unders (A: 400 singles)

20 Alternating Wall Walks (total)

60/40 Cal Row or Ski

100 American KBS (Rx53/35, S 44/26)

60/40 Cal Bike

20 Alternating Wall Walks (total)

200 Double Unders

**Notes**

Wall Walks = Must be alternating for 20 total

Announcements

RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

200m Run

10 Goblet Squat

:3 0 Pause Goblet Squat Ankle Mobilit y

10 Alt Box Step-Ups

5 Box Jumps

B: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
TIME CAP: 35 Min

C: Recovery (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Announcements

RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

2:00 Cardio Choice

10 Deep Lunge Mountain Climbers

5/5 Pendulum Lunges

:15 Passive + :15 Active Hang

:30 KB Dead-Bug

B: Gymnastic Skills (Rope Climb Skill Work
Toe to Bar Skill Work )

Bar muscle up progression

C: Metcon (4 Rounds for reps)

"Alley-oop"

16:00 EMOM

min 1: 50ft Dual DB Front Rack Lunges

min 2: 12 Toe to Bar (A: Strict Knees to Elbow)

min 3: 50/50ft DB Crossbody High Low Carry

min 4: Max Rope Climbs (A: single arm supine grip ring rows)

Load (Rx50/35, S 40/25)

*Record rope climb reps for each round

Primary Objective: Achieve 3+ Rope Climbs in Minute

Secondary Objective: Unbroken Toe to Bar Reps

RPE: 7/10

D: Bodybuilding (No Measure)

4 Sets, For Quality

10/10 Single Arm DB Rows

15 Tall Kneeling Banded Lat Pull-Downs

10 Hollow Body Weighted Maltese Raises