Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Row

15 Banded Goodmornings

20 Bear Plank Shoulder Taps

10 Goblet Cossack Squats

8 Scap Pull-Ups

4/4 Single Arm Ring Row

B: Metcon (Time)

Hero WOD - "Ill Mill"
5 Rounds for Time

500m Row

20 KBS (Rx 70/53, scaled 53/44)

20 Push-Ups

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

20 Pull-Ups

Partner Version:

Complete with a partner splitting reps equally across

C: Warm-up (No Measure)

Mobility
1:00/1:00 Half Kneeling Hamstring Stretch

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

1:00/1:00 Low Dragon Stretch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 row ski or Bike

25ft/25ft Lateral Band Walk

25ft/25ft Banded Monster Walk

10/10 Single Leg Glute Bridges

10 Bootstrap Squats

B1: Back Squat

5:00 EMOM

3 Reps @ 60%

R: 2:00

*Record back and front squat separately

B2: Front Squat

Front Squat

5:00 EMOM

3 Reps @ 60%

C: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

3-6-9-12-15-18...

Hang Power Clean (R+115/75, Rx 95/65)

6 Bar Facing Burpees

D: Metcon (No Measure)

Core - if time permits
EMOM x 9 Minutes

Min 1: 16-20

Alternating V-ups

Min 2: 20-30 Russian

Twist w/ Plate

Min 3: 14-20 Hollow

Rocks

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Machine

10 Ring V-Outs

:30sec Machine

10 Alt V-Ups

:30sec Machine

2/2 Turkish Get-Up

B: Metcon (No Measure)

24:00 EMOM

min 1: 15/12 Cal Row or Ski or 11/8 cal Bike

min 2: 25m DB Farmers Carry (R+60/40, Rx 50/30)

min 3: 21/15 cal row or ski or 15/11 Cal Bike

min 4: 25m Sandbag Carry (R+150/100, Rx 75/50)

min 5: 15/12 Cal Row or Ski or 11/8 cal Bike

min 6: Rest

C: Metcon (No Measure)

Core finisher
Pike Ups (core)

3,6,9,12,15,12,9,6,3sec

R: minimal rest between sets and complete each set unbroken

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Arm pump
Buy-in: 2 sets

"21"

20/20 reverse curl to shoulder press

3 rounds

All movements 8 reps with BB

1 and 1/2 Bicep curl

Top down 1 and 1/2 reverse curls

Tall kneeling mixed grip curls

........

Rest 2min

200 Alt Vups

B: Metcon (No Measure)

Shoulders
Time remaining

10/10 SA DB Half kneeling press (:03sec negative)

10/10 DB Arnold press

15 Small plates (A, Y, W)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
10 Alternating Box Step-Ups

10 Barbell Goodmornings

10 Behind the Neck Strict Press

50/50ft Bottoms Up KB Waiters Walk

B: Push press/Push jerk

Every 2:00 for 10:00

Push Press + Push Jerk

5 Sets x (3+3) @ 70-75% of Push Press

*Record heaviest set

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

7 Strict Handstand Push-Ups

9 Plate Ground to Overhead (R+45/35, Rx25/15)

15 Box Jump Overs (R+24/20, Rx20/16″)

9 Deadlifts (R+205/145, Rx155/115)

Goal: ~2:00/Round

6 Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

20 Superman Swimmer Kicks

10 Cossack Squats

:30sec Wall Sit

10sec Chin Over Bar Hold

B: Metcon (4 Rounds for time)

Every 5:00 for 20:00

400m Run (sub 40/32 Cal Bike)

10 Burpee Pull-Ups

25m Dual DB Suitcase Lunges (R+50/35, Rx 40/25) (12.5 down and 12.5 back)

Goal: 3:30-4:00/Round

Cap: 4:30/Round

C: Metcon (No Measure)

Accessories - 3 sets
10/10 Single Arm Tripod Row

10 Goblet Cyclist Squats