Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Bench Press

3 Sets

With a partner - static hold at 105% of 1RM

***Heavier than last week***

Rest for :30sec b/t sets

B: Bench Press (EMOM 10)

3 reps at 87-90%

C: Metcon (No Measure)

4 Rds

8 DB pull overs

12 DBs kick backs

.......

4 Rds

8 DBs close grip bench press

12 DB tricep ext (standing)

D: Metcon (No Measure)

Core
Partner - remaining time

25 Medball situps (blue or yellow medball), then switch...

Continue till the end of class

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
1:00 Cardio Choice

6 Inchworm Push-Ups

10 Air Squats

12 Russian KBS

B: Metcon (Weight)

Strength/Main WOD
40:00 Running Clock

Back Squat 10-8-6-4-2 reps

Strict Press 10-8-6-4-2 reps

Deadlift 10-8-6-4-2 reps

*Meant to be done working in teams of 2 or 3

Do 10-10-10, then 8-8-8, then 6-6-6 and so on...

*Score is total load. Goal is to start @ 60-65% and increase

*We would love to see athletes get in the range of 85%+ on the final sets of 2 reps for each movement. Be casual, take your time and be ready for each and every set here. GET IT!

C: Metcon (No Measure)

Accessories
3 Rounds

6/6 Bulgarian Split Squat

8/8 Single Arm DB Push Press

10/10 Single Leg GHD Hip Extensions

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

2 Rounds - Single DB

10 DB Alt Snatch

10 Right Arm Devil Press

10 Right Arm Thrusters

50m Right Arm OH Carry

10 Burpees over DB

10 DB Alt Snatch

10 Left Arm Devil Press

10 Left Arm Thrusters

50m Left Arm OH Carry

10 Burpees over DB

.....

Rest 2-3min after round 1

B: Metcon (No Measure)

Core
100 Floor Windshield Wipers

Every break = 25 Abmat sit-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
15 Banded Goodmornings

8 Inchworm Push-Ups

:30sec KB Dead-Bugs

12 Banded Pull-Aparts

8 Kip Swings

B: Metcon (AMRAP - Rounds and Reps)

Hero WOD "TK"
20:00 AMRAP

8 Strict Pull-Ups

8 Box Jumps (Rx 36/30, Sub 30/24″)

12 American KBS (Rx 70/53, sub 53/44)

*Partners or Solo

Goal: 1:30-2:00/Round, 10-13 Rounds

C: Warm-up (No Measure)

Mobility
1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets
200m Run

8-10 Ring Face Pulls

16-20 Bear Plank Shoulder Taps

10 Alt Goblet Cossack Squats

5 Compression Sit-Ups

B: Metcon (Time)

Conditioning
For Time

400m Run

60 Box Step Ups (R+24/20, Rx20/16″)

60 Push-Ups

400m Run

60 Pushups

60 Box Step-Ups

400m Run

Time Domain: 16:00-22:00

Time Cap: 25:00

C: Metcon (No Measure)

Core finisher
2 Sets

4 Rounds

20sec V-Ups

10sec Rest

20sec Russian Twists

10sec Rest

R: 60sec b/s

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
:30sec Bike

:20/:20 Banded Front Rack Mobility

15 Banded Pull Aparts

6/6 KB Halos

6/6 KB Windmill

:30sec Row

*build effort on the bike and the row over the course of each set

B: Metcon (10 Rounds for time)

Every 3:00 for 30:00 (10 Sets, 5/each)

Station 1:

10/7 Cal Row or Ski or 8/5 cal Bike

10 Bar Facing Burpees

10 Thrusters (R+75/55, Rx 65/45)

Station 2:

10 Overhead Squats (R+75/55, Rx 65/45)

10 Lateral Burpees Over Bar

10/7 Cal Row or Ski or 8/5 cal Bike

C: Warm-up (No Measure)

Mobility
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose