Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

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

Renegade rows + Devil press

(push-up/row/row/devil press) = 1 rep

**Choose challenging weight**

B/T sets = 15 Vups

Grip strength:

Every 1:30 for 3 to 4 rounds

min 1: Static hold - from rig

min 2: Heavy farmers carry 50 feet

min 3: Dead hang on rig

min 4: Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
6 Inchworm Push-Ups

8 Ring Rows

8 Ring V-Outs

12 Hollow Rocks

12 Arch Rocks

8/8 Staggered Stance Dual DB RDL

B: Ring MU progression skill work

-Top of Dip Support

-Lower to Bottom of Dip

-Bottom of Dip Hold

C: Metcon (No Measure)

"That Lucky Old Sun"

24:00 EMOM

min 1: 5/4 Ring Muscle-Ups

min 2: 18 GHD Sit-Ups

min 3: 12 Deadlifts (R+ 225/155, Rx 165/125)

min 4: Rest

*Record in notes R+/Rx

D: Metcon (No Measure)

Accessories if time permits
3-4 sets for quality

10/10 Single Leg Hip Extensions

3-5 Eccentric Pull-Ups (5sec)

10 Weighed Russian Twists (over and back = 1 rep)

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

A. Warm Up CARs/Balance

B. Strength/Technique RKBs

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 18

Buy-in 500m Row

10 Wall Balls

10 Banded Pull Downs

10 Burpees To Box or floor

10 Dball Slams

10 Air Squats

10 Hurdle Side Step overs

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
10-15 Banded Goodmornings

25ft Low Crawling Lunge

8/8 Single Leg KB RDL

10 Lateral Box Crossover Step-Overs

:30sec Wall Sit

B: Front Squat

10:00 EMOM

1 Paused Front Squat (2sec)

*Start @ 70% and increase to max for day

*Record heaviest pause FSQ

C: Metcon (AMRAP - Rounds and Reps)

"I've Got News For You"

12:00 AMRAP

20 Alt DB Snatch (R+50/35, Rx 40/25)

20 Single DB Step-Overs (R+24/20, Rx20/16″)

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

Goal: ~3+ Rounds

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

DB tempo
10 sets

10 DB decline bench press (right)

10 DB decline bench press (left)

10 DB strict seated shoulder press (right)

10 DB strict seated shoulder press (left)

20 banded tricep ext (behind the head)

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4 supersets:

20 Alt DB bicep curls (wall sit)

12 DB tricep kickbacks

HomeGrown AthletX - HGX-FIT for Teens

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A: Metcon (AMRAP - Rounds and Reps)

Partner WOD
30:00 AMRAP

75 Alt DB Snatch

75 Single DB Step-Overs

75 Wall Balls