Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every 3:00 minutes, 4 sets, complete the following:

:30 Machine Choice

6 Inchworm Push-Ups

10 Lateral Line Jumps (over and back = 1)

10 Dual Dumbbell Curl and Press , light to moderate load

10 Deep Lunge Mountain Climbers

B: Metcon (Time)

"Lucky"

In Pairs, For Time:

2500 Row or Ski 150/100 Bike (Split)

10 Dual Dumbbell Hang Clean and Jerks

Synchronized (Rx50/35, S 40/25)

2000m Row or ski or 120/85 Cal Bike (Split)

20 Dual Dumbbell Hang Clean and Jerks

Synchronized

1000m Row or Ski 60/42 cal bike (Split)

30 Dual Dumbbell Hang Clean and Jerks

Synchronized

500m Run Together

Primary Objective: Complete all of the dual dumbbell hang clean and jerks in unison. No “No Reps”

Secondary Objective: Complete the total work on the machines in a combined sub 20:00 minutes

22:00-28:00 minutes

Time Cap: 30:00 minutes

Stimulus: Leg Conditioning / Muscular Stamina

RPE: 8/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Machine Choice

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Front Squat (Every 2:30, 6 Sets
Sets 1-3: Front Squat Clusters
2.2 @ 85%+
Rest 30 seconds between clusters

**See BB fpr Sets 4-6**)

BB: Back Rack Lunge (Sets 4-6 Back Reverse Lunges
5/leg , Choice on Load
Rest 30 seconds per leg )

C: Metcon (Time)

"Gambino"

7 Rounds, For Time:

7 DB Bench Presses, (Rx70/50, S 60/40)

7 Burpee Chest to Bar Pull-Ups

7 Front Squats (Rx135/95, S 115/75)

Time Cap: 18 minutes

Goal: 10:00-14:00 minutes

*Front Squat must start with the barbell on the floor

Primary Objective: Unbroken DB Bench + Front Squat

Secondary Objective: Maintaining/pace 90 seconds per round.

Full Body Muscular Endurance / Stamina

Push / Pull

RPE 8/10

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Walk/CARS/ Warm Up

B Bench Supported Dumbbell Bent Over Row

5 sets 10 reps per side

C. WOD AMRAP 25

Buy-in 500m Row/Erg or 2 Speed Walk Laps around HGX

Then:

10 Wall Balls

10 Banded Pull Downs

10 Burpees To Box or floor

10 Banded Face Pulls

10 Banded Chest Press

10 Air Squats

10 Hurdle Side Step Overs

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Row or Bike

10 Hollow Rocks

:20 / :20 second Side Plank

6/6 Single Leg Glute Bridge w/pause

B: Metcon (AMRAP - Reps)

"Lansky"

20 minute EMOM, Alternate each minute:

Minute 1: 12/9 Cal Bike

Minute 2: 15 GHD Sit-Ups or 20 V-Ups

Minute 3: 12/10 Cal Row or Ski

Minute 4: -Max Lateral Burpees Over the Rower

Rest 4:00 minutes

12 minute EMOM, Alternate each minute:

Minute 1: 12/9 Cal Bike

Minute 2: 15 GHD Sit-Ups or 20 V-Ups

Minute 3: 12/10 Cal Row or Ski

Minute 4: -Max Lateral Burpees Over the Rower

Score = Total Reps

Primary Objective: Complete all prescribed reps on minutes 1-3

Secondary Objective: 10 + Burpees per set, complete more burpees /set on the 12:00 EMOM than the 20:00 EMOM

Lactate Threshold / Midline Stamina

Capacity Work

RPE 9/10

C: Accessories (4-5 Sets, For Quality
10/10 Half Kneeling Paloff Press Rotations
50/50ft Overhead Contralateral High / Low Carry )

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Pendlay rows: 5x8 at 80-82%

time cap: 12min

6 rds

10 Dual DB chest supported rows (together)

**bench elevated with at least one 45# plate**

10/10 Banded (green) SA rows

time cap: 15 min

Arms: Superset - 5 sets

10 DB chest supported curls

10 BB reverse curls

10 BB drag curls

max effort diamond push-ups

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Mobility / Stretching

1:00 minute Wall Candle Pose

:30/:30 Pigeon Stretch

:30/:30 second Single Arm Overhead Box Opener

2 Sets, For Quality:

:30 second Jump Rope Practice

10 Barbell Good Mornings, 45/35lb (20/15kg)

10 Push-Ups w//toe touch

10 Mountain Climber to Lunge Stretch

B: Deadlift (Every 2 minutes for 12:00 minutes, Alternating Stations
Station 1:
Deadlift
3 Reps
Rest 20 seconds
2 Reps
Rest 20 seconds
1 Rep
Load: 75%+, increasing
Station 2:
:20 - :30 second wall facing HST hold
*Comp : 30 second HSW for distance)

C: Metcon (AMRAP - Rounds and Reps)

"Kray"

7:00 AMRAP

10 Alt DB Snatch (Rx70/50, S 60/40)

30 Double Unders (A: 60 singles)

Primary Objective: Complete 6+ Rounds

Secondary Objective: Unbroken Dumbbell Snatch and Double Unders

Hinge / Shoulder Stamina

RPE 7/10