Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 to 3 sets for quality - time cap 10min
:30sec Jump Rope Practice

10 Barbell Goodmornings

5 Back Squats

5 Barbell Squat Jumps

10 Behind the Neck Elbow Punch Throughs

Plyometrics (10:00 Cap)

8 Sets x 3 Seated Box to High Box Jump *increasing height

B: Metcon (Weight)

Clean complex
10:00 EMOM

min 1: 3 Power Cleans

min 2: 2 Hang Squat Clean + 2 Front Squats

Load: 70-75% of Power Clean across

*Record heaviest load*

C: Metcon (AMRAP - Rounds and Reps)

"T.C. Williams"

12:00 AMRAP

6 Power Cleans (R+135/95, Rx 115/75) (unbroken)

6/6 Single Dumbbell Step-Ups (R+24/20, Rx20/16″) (1xR+50/35, Rx 40/25) (6 reps on the right foot, then 6 reps on the left foot)

48 Double Unders (SUB 96 singles)

Goal: ~1:30/Round, 7+ Rounds

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. Warm up 800m Row/Erg/Bike

Cool down 250m Walk

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 rounds

15 Unbroken bent over rows

10/10 KB Gorilla rows

then...

5 rounds

15 Unbroken yates rows

10/10 KB SA rows

then...

5 rounds

20 Seated banded lat pulls (green band)

20 Hollow rock position banded lat pull downs (red band)

B: Metcon (No Measure)

Core
Weighted sit-ups (straight leg)

150 reps (25-15#)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
5/5 Worlds Greatest Stretch

8 Bulgarian Ring Rows

:30/30 Couch Stretch

10 Alternating V-Ups

B: Metcon (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 @ 2k Pace

C: Metcon (Time)

"Boone"

Every 6:00 for 30:00

500m Sprint

*Score is slowest 500m

*SUB 30/21 cal bike or 400m Run

D: Warm-up (No Measure)

CORE

4 Rounds

10 Hollow Rocks

20 Mountain Climbers

-Max Seated Pike UP Hold

R: As needed b/s

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
6 Inchworm Push-Ups

6 Scapular Pull-Ups

4/4 Single Arm Ring Rows

6/6 Single Arm KB Deadlift

8 Goblet Squat

B: Deadlift

Every 2:00 for 10:00

8 TnG Deadlifts @ 60-65% of 1RM

*Record heaviest set*

C: Metcon (Time)

"Rev"

For Time

30 Strict Handstand Push-Ups (SUB box pike or DB strict press)

30/25 Strict Pull-Ups (SUB ring rows or banded pull ups)

20/20 Single Arm DB Hang Clean and Jerk (R+50/35, Rx 40/25)

40 Wall Balls (R+20/14, Rx 16/12)

Time Domain: 7:00-11:00

Time Cap: 15:00

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. Warm up 800m walk

10 Thrusters from box