Workout of the day

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

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)

Every 5min for 7rds

500m row or 30 cal on bike

7 DB's devil press 50/35

7 Dive bombers

20 Abmat sit-ups

Remaining time:

Letters Y, T W (12-15 reps)

Pallof banded presses (20-25 reps/each side)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Mobility Work:

:30 Thoracic Foam Roll Extensions

:30/:30 Lat Foam Roll

1: 00 Squat Thoracic Rotat ions

1:00/1 :00 Banded Bully Str etch

then complete

2 Sets, For Quality:

10/ 10 SA Dumbbell Z Pres ses, Moderate Weight

12 Prone Swimm ers

100ft (30m) Dual Kettlebell Overhead Carry, Moderate Weight

10/10 Single Leg Glute Bridges

B: Push Jerk (Every 2:00 minutes, 4 sets, complete the following:
5 Push Jerks
- rest 20 seconds -
2 Split Jerks

Starting @ 62-65% of Push Jerk
increase to ~ 72-75%
*Record Push Jerk weight each round)

C: Metcon (AMRAP - Reps)

"Fast Break"

12:00 AMRAP

1 Round of "DT"

15/12 Cal Row or Ski or 11/8 Cal Bike

2 Rounds of "DT"

15/12 Cal Row or Ski 11/8 Cal Bike

3 Rounds of "DT"

15/12 Cal Row Ski 11/8 Cal Bike

And so on...

Load: (Rx155/105, S 125/85)

A: ~60% clean and jerk

1 Round of "DT" = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerk

Goal: 3 Rounds of DT and into the row or 4 rounds of DT

Score is Total Reps: *Each round of "DT" is 27 reps

RPE 8/10

D: Recovery (No Measure)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child's Pose

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm Up CARs

B. Strength/Technique RKBs

C .WOD AMRAP 20

4 Rounds

800m Row

10 Wall Balls

10 Banded Pull Downs

10 Burpees To Box

10 Dball Slams

10 Air Squats (to box if needed)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

6 Inchworm Push-Ups

10/10 Single Leg Box Step Downs

10/10 Straddle Leg Lift s

10 Cossack Squat s

10 Bird Dogs

B: Back Squat (Take 15:00 to Build to a 1rm for the day )

C: Metcon (2 Rounds for reps)

"Triple Double"

6:00 AMRAP

10 Alternating Pistols (A: 5/5 Single Leg Sit to Box)

10 Deficit DB Push-Ups

10/8 Strict Pull Ups (A: Strict Banded Pull Ups)

Rest 3:00 minutes

6:00 AMRAP

10 Dual DB Front Squats, (Rx50/35, S 40/25))

10 Lateral Burpees Over DB's

10 Pull-Ups

Primary Objective: Achieve 3+ rounds / AMRAP, with goal of getting further in second AMRAP

Secondary Objective: Strict positions on first AMRAP, cycle rate on second AMRAP

RPE 8/10

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Partner A on the bench - Partner B on the floor

4x10

DB's bench press

DB's close floor press

3x12-15

DB's skull crusher

Weighted dips (bench or box)

DB's kick back

Superset: 10 to 1 descending ladder

(10/10, 9/9, 8/8, 7/7....1/1)

DB's floor press

Push-ups

Time remaining - Biceps