Workout of the day

Announcements

THE OPEN STARTS THIS FRIDAY!!!!!!!

HomeGrown AthletX - Legends

Metcon (No Measure)

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

B Kettlebell Sumo Deadlift 5x5

C. WOD

The Legends 7

7 Rounds for time

7 Push Ups From Box

7 Knees to chest (seated on box)

7 Thrusters (Seated on box to stand)

7 Kettlebell Deadlifts

7 Burpees (to box)

7 Kettlebell Swings

7 Pull Ups (ring rows)

Announcements

THE OPEN STARTS THIS FRIDAY!!!!!!!

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Warm-up: 10min

For time: Cap 18min

21-18-15-12-9-6-3

Bench Press 135/95

**After each set 15/11 Cal on bike (Assault/Echo)

5 Sets

8 DB pull overs

8/8 DB bent over row

15 DB crush grip bicep curl

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

50-60 Single Skips

10 Bootstrap Squats

10 Cat Cows

10 Hollow Rocks

10 Medball Passes

B: Back Squat (Every 2:00 minutes, 9 Sets
3 Rounds of
Set 1: 5 @ 75%
Set 2: 3 @ 80%
Set 3: 1 Rep @ 85%

*add 3-5% on each wave if you feel good with solid technique)

C: Metcon (AMRAP - Rounds and Reps)

"Wattle"

8:00 AMRAP

10 Toe to Bar

15 Wall Balls (Rx 20/14, S 16/12) 10/9ft

35 Double Unders (A: 70 single unders)

Primary Objective: Unbroken Reps throughout

Secondary Objective: Complete 4+ Rounds

RPE 7/10

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

"Don't Push"

For Time

15 Dumbbell Bench Press

100ft (4 x 25ft) Farmers Carry Lunges

Rest 1:00 minute

15 Dumbbell Bench Press

100ft (4 x 25ft) Front Rack Lunges

Rest 1:00 minute

15 Dumbbell Bench Press

100ft (4 x 25ft) Mixed Front Rack + Overhead Lunges

Rest 2:00 minutes

10 Dumbbell Bench Press

50ft (2 x 25ft) Farmers Carry Lunges (22.5m 3 x 7.5m)

Rest 1:00 minute

10 Dumbbell Bench Press

50ft (2 x 25ft) Front Rack Lunges (22.5m 3 x 7.5m)

Rest 1:00 minute

10 Dumbbell Bench Press

50ft (2 x 25ft) Mixed Front Rack + Overhead Lunges (22.5m 3 x 7.5m)

Load: 50/35#

Time Domain: 15:00-20:00

Time Cap: 25:00

B: Accessories (Shoulders
3 sets - 2.5/5# plates
15 reps of A, Y, W)

C: Midline (No Measure)

GHD or Weighted Sit-ups

4 x 25

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

6/6 Pendulum Lunges

6-8 Jumping Pull-Ups

8 Bulgarian Ring Face Pul l

:10-:15 Ring Support Hol d

B: Gymnastic Skills (Bar Muscle-Up Skill Work )

Bar muscle up progression

C: Metcon (AMRAP - Rounds and Reps)

"Santeria"

20:00 Partner AMRAP

40 Dumbbell Facing Burpees

20 Bar Muscle-Ups (S: 20 Burpee Chest to Bar or A: burpee jumping pull ups

40 Alt DB Snatch (Rx50/35, S 40/25)

20 Weighted Strict Pull-Ups (Rx50/35, S 40/25)

40 GHD Sit-Ups or Medball Weighted Sit-Ups

*Partition work with partner as desired

Goal: 2+ Rounds

Primary Focus: Keep each movement to under 2:00

Secondary Focus: Split work evenly with partnerand do not allowtime when bothpartners are resting.

RPE: 8/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00, For Quality

1:00 Cardio Choice

50ft Low Crawling Lunges

6/6 Half Kneeling KB Windmill

2 Wall Walks + :10sec Nose to Wall Hold

B: Weightlifitng complex (Weight)

Front Squat + Back Squat

Every 3:00 for 12:00

4 Sets, 2+4 @ 85% of Front Squat

C: Metcon (Time)

"Rivers of Babylon"

For Time

70/55 Cal Row or Ski 49/40 cal Bike

50 DB Goblet Squat (Rx50/35, S 40/25)

30 HR Push-Ups

50/40 Cal Row or Ski or 35/28 Cal Bike

30 DB Goblet Squat

10 Strict Handstand Push-Ups

Time Domain: 11:00-15:00

Time Cap: 20:00

Primary Objective: Increased pace throughout workout. Looking to have the second row faster than the first row.

Secondary Objective: Unbroken sets on goblet squats

RPE: 8/10