Workout of the day

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**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

10 GHD Back Extensions or BW Jefferson Curls

8 Behind the Neck Strict Press

6/6 Staggered Stance Barbell Goodmornings

4 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

B: Deadlift (Dead stop)

Every 3:00 for 18:00

5 Reps @ 70%

4 Reps @ 80%

3 Reps @ 85%

2 Reps @ 90%

1 Rep @ 95%

1 Rep @ Heavy for Day

C: Metcon (Time)

"Nego y Azul"

For Time

50 Double Unders (sub 100 single unders)

----

6 Rounds

3 Hang Power Clean

3 Front Squat

6 Back Rack Reverse Lunges

Load: (R+135/95, Rx 115/75)

---

100 Double Unders (sub 200 single unders)

----

6 Rounds

3 Hang Power Clean

3 Front Squat

6 Back Rack Reverse Lunges

Load: (R+135/95, Rx 115/75)

----

50 Double Unders (sub 100 single unders)

Time Domain: 11:00-15:00

Time Cap: 15:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Ski/Row/Run

800-800-800-800-800

*After each ski/row/run complete*

10 DB's alt bicep curls (35/25)

20 Plate ground to ovhd (35/25)

20 BB reverse curls

20 push-ups

20 Vups

100m DB's ovhd carry (35/25)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3:00 Cardio Choice

then...

Junk Yard Dog

---

Modified Burgener Warm-Up x 3 Sets

3 Dip and Shrug

3 Dip Shrug High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Snatch Balance

B: Power Snatch

10:00 EMOM

1 Power Snatch

*start @ 70% and increase to heavy single for the day

C: Metcon (Time)

Partner WOD
"Soup Du Jour"

For Time

10-9-8-7-6-5-4-3-2-1

Power Snatch (R+95/65, Rx 75/55)

*15/10 Cal Bike or 21/14 Cal Row or 200m run to Finish Each Set

(Each Partner will complete the 10s, then 9s, then 8s down to 1, relay style)

Time Domain: 13:00-17:00

Time Cap: 25:00