Workout of the day

HomeGrown AthletX - Legends

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A: Metcon (Time)

A.10 Min CARs /Mobility

B. Balance

C. WOD

4 Rounds For Time

25-Calorie Row/Erg

15 Knees to Chest (from box or floor)

10 Air Squats

5 KB Deadlifts (heavy)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds
200m Run

10 Hollow Rocks

:10 Hollow Hold

:15sec Passive Hang + :15sec Active Hang

4/4 Single Arm Ring Rows

B: Metcon (AMRAP - Reps)

Pull-up strength test
5:00 AMRAP

1:00 Accumulated Dead-Hang

Max Strict Pull-Ups in Remaining Time

C: Metcon (5 Rounds for reps)

"Alala"

5 Sets

3:00 AMRAP, 1:00 Rest

:30sec Max Rx GHD Sit-Ups or R+ Weighted Plate Sit-Ups

400m Run

-Max Push-Ups in Remaining Time

*This workout is scored as Sit-Ups + Push-Ups

* R+Wear a 20/14lb Weight Vest

*SUB 27/22 Cal Bike

D: Metcon (No Measure)

Mobility
5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

All barbell at 65% push press
2 rounds

50 Shoulder to overhead

400m run

50 Front rack lunges

400m run

50 bar facing burpees

400m run

B: Metcon (No Measure)

Core: time remaining

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
6 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

5/5 SA DB Deadlifts

10 DB Goblet Cossack Squat

:30sec DB Dead-Bug

B: Back Squat

Take 15:00 to Establish a 1RM Back Squat

R: 5:00

Max Reps at 85% of 1RM (Goal 5-8 Reps)

*Record max reps at 85% in notes

empty bar 10 reps

40-50% 5 reps

60% 3 reps

70% 2 reps

75% + 1 reps

C: Metcon (AMRAP - Rounds and Reps)

"Priam"

10:00 AMRAP

5 x Right Arm

SA DB Hang Squat Clean + SA DB Hang Cluster + SA DB Hang Snatch

5 x Left Arm

SA DB Hang Squat Clean + SA DB Hang Cluster + SA DB Hang Snatch

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

Load: (R+50/35, Rx 40/25)

*for an extra challenge use a KB (R+53/35, Rx44/26)

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

3 Sets for quality
:15 Box Pike Handstand Hold

:30sec Dead-Hang

:15sec Hollow Rocks

5 Inchworm to Hollow Hold (2sec)

B: Metcon (Weight)

10:00 EMOM

min 1: 8 Behind the Neck Strict Press

min 2: 10 Feet Elevated Ring Rows

Load: Choice

C: Metcon (AMRAP - Rounds and Reps)

Body weight conditioning
"Deeds"

12:00 AMRAP

1-2-3-4-5-6…

Wall Walks

Burpee Box Jump Overs 24/20''

*15 Abmat Sit-Ups Each Round

HomeGrown AthletX - HGX-FIT for Kids

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A: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

10 DB's Deadlift

10 DB's Hang pwr clean

10 DB's Push press

B: Metcon (AMRAP - Rounds and Reps)

Body conditioning
"Deeds"

12:00 AMRAP

1-2-3-4-5-6…

Wall Walks

Burpee Box Jump Overs 20/16''

*15 Abmat Sit-Ups Each Round