Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3:00 Cardio Choice

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3/3 Side Lying Hip Cars

3/3 Wall Shoulder Cars

5/5 Hip 90/90 Stretch

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Snatch Barbell Prep

5-8 Revolutions of Complex

Dip and Shrug

Dip, Shrug, High Pull

High Hang Muscle Snatch

Snatch Grip Push Press

Overhead Squat

Snatch Balance

B: Snatch

8:00 EMOM

2 High Hang Power Snatch + 2 Hang Power Snatch

*starting @ 60% of 1RM and increase by feel

*Record heaviest

C: Metcon (AMRAP - Reps)

"Rumble"

20:00 EMOM

min 1: Max Cal Row, Ski or Bike

min 2: 11 Bar Facing Burpees

min 3: 50 Double Unders (sub 100 singles)

min 4: 11 Power Snatch (R+95/65, Rx 75/55)

*Record Total Reps

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Halloween WOD
10 Burpees

31 Russian KB swings

10 Burpees to a plate (25#)

31 DB box step ups

10 Burpee to stand with DB or KB

31/31 KB or DB shoulder to overhead

10 Burpees to target

31 Push-ups

10 Burpees

31 Toes to bar/knee to waist

10 Burpees

31 Plate clean and jerk

1031 meters (row/ski) or 60 cal (bike)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m run with Partner Carrying Medball

3 Sets

10 Medball Partner Wall Balls

10/10 Medball Rotational Partner Toss

10 Deep Lunge Mountain Climbers

6 Dumbbell Rhythm Squat Jumps

*Medball Throws are per partner, each direction for reps

B: Del (Time)

For Time

25 Burpees

400 meter Run (20/14 lb Medicine Ball)

25 Weighted Pull-Ups (20/15 lb Dumbbell)

400 meter Run (20/14 lb Medicine Ball)

25 Handstand Push-Ups

400 meter Run (20/14 lb Medicine Ball)

25 Chest-to-Bar Pull-Ups

400 meter Run (20/14 lb medicine ball)

25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here
Time Domain: 13:00-20:00

Time Cap: 30:00 Time Cap

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
10 Alternating Box Step-Ups

5 Box Jumps

*increase height each set to box for both step-ups and box jumps

50/50ft SA Bottoms Up KB Waiters Walk

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Raises

B: Push Press

E2MOM x 5 Sets

Push Press (5RM)

Set 1: 5 Reps @ 60%

Set 2: 3 Reps @ 70%

Set 3: 3 Reps @ 80%

Set 4: 3 Reps @ 80%+

Set 5: 5 Rep Max

*Record heaviest 5RM

C: Metcon (No Measure)

"Stripes"

20:00 EMOM

min 1: 5 Wall Walks

min 2: 15 Toe to Bar

min 3: 15 Box Jump Overs (R+24/20, Rx20/16″)

min 4: 20 American KBS (R+53/35, Rx44/26)

HomeGrown AthletX - Legends

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Metcon (No Measure)

A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

WOD for time

400 Row/ Erg

20 Wall Balls

20 Plate Hops

20 KB Dead Lift (12 or 16kg)

20 Dumbbell Thrusters (Seated on box to stand)

20 Banded Face Pulls (red band)

400m Row/Erg

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
1:00 Bike

200m Run

10m High Knees

10m Butt Kicks

3x 10m/10m Lateral Shuffle

B: Metcon (6 Rounds for time)

Monostructural Focus
"What About Bob"

Every 5:00 for 30:00, 6 Sets

24/18 Cal Row or ski or 18/14 Cal Bike

400m Run

Goal: 3:00 to 3:30/round

C: Metcon (No Measure)

Finisher - 3 sets for quality
16 Bent Over KB Seesaw Row

10 Dual DB Zottman Curls

8/8 Plyometric Foot Elevated Glute Bridges

8/8 Single Leg Tempo Slider Hamstring Curls