Workout of the day

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/ Warm Up

B. Extended Balance/ Variations

Legends Aerobic Cindy 25 Minute Time Cap

500m Row/Erg

5 Ring Rows

10 Elevated Push Ups

15 Air Squats

Repeat movements for 25 minutes

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, for Quality

1:00 Cardio Choice

15 Banded Goodmornings

:20 Handstand Hold w/weight shi fts

10 Scapular Push-Ups

:30 Plate Toe Taps

B: Handstand Walk (Spend 10:00 Working on the HSW )

C: Metcon (Time)

"The Salton Sea"

For Time

1000m Run (A:108/88 Cal Bike)

50/40 Push-Ups

100m DB Farmers Carry

100ft HSW

1000m Run

40/32 Push-Ups

50m Dual DB Front Rack Carry

75ft HSW

1000m Run

30/24 Push-Ups

25m Dual DB Overhead Carry

50ft HSW

Load: (Rx50/35, S 40/25)

Time Domain: 27:00-35:00

Time Cap: 35:00

D: Accessories (Every 3:00 for 9:00, 3 Sets 
4/4 Turkish Get-Ups 
12 Low DB Chest Fly 31x1 Tempo 
10 DB Rollback Extension 
Load: Choice )

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Warm-up: 5 minutes

5 rounds (15 min cap)

75-78% Strict shoulder press

DB shrugs (heavy)

5+8

Rest as needed b/t rounds

5 rounds: All movements 8 reps

Yates rows (heavy)

DB pullovers (heavy)

....Immediately into....

4 rounds: All movements 12 reps

DB front to lateral delt raises

DB rear delt raises (seated)

Time cap 25 minutes

Core: Tabata or "K"abata

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

8/ 8 Single KB Staggered Stance RD L

5/5 Goblet Squat Split Squat 2020 Tempo

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

B1: Back Squat (On a 20:00 Clock to Complete 

Pause Back Squat (1sec) + Back Squat 
4 Sets 
2+2, @ 80%+ 
R: 2:30 b/s 
 
directly into.. )

B2: Front Rack Reverse Lunge (Weight)

Front Rack Reverse Lunges

3 Sets x 20 Alt Reps @ 51-55% of Front Squat 1RM

R: as needed b/s

C: Metcon (Time)

"Iceman"

For Time

43/30 Cal Row or Ski or 33/24 Cal Bike

50 American KBS (Rx53/35, S 44/26)

30 Toe to Bar

Time Domain: 5:00-7:00

Time Cap: 10:00

HomeGrown AthletX - Legends

Metcon (Time)

Discussion: Exercise 3 Time Per Week for 20 to 40 Minute

A. CARS/ Warm Up

B As A Group RKBs, Dead Stop Swings 3x, Then 3 x5 Swings to Navel

WOD For Time

30 Cal Row/Erg

30 Box Burpees

30 Upright Rows (Light Dumbbell)

30 Ring Rows

30 Box Step overs

30 Banded Chest Press

30 Cal Row/Erg

Rinse and repeat If energy levels permit, continue

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Warm-up (No Measure)

Barbell Primer

1-2 Sets

3 Clean Dip Shrug

3 Clean Dip Shrug High Pull

3 High Hang Muscle Clean and Press

3 Push Jerk

3 Hang Power Clean

3 Push Jerk

3 Low Hang Power Clean and Push Jerk

C: Weightlifitng complex (Weight)

Power Clean + Push Jerk

12:00 EMOM

Min 1-2

2 reps @ 65%

Min 3-4

2 reps @ 70%

Min 5-6

1 rep @ 75%

Min 7-8

1 rep @ 80%

Min 9-12

1 rep @ 85-90%

*Record heaviest complex

D: Metcon (AMRAP - Rounds and Reps)

"Heat"

8:00 AMRAP

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

Burpee Box Jump Overs (Rx24/20, S 20/16″)

After Each Set

*3 Power Clean and Push Jerk (Rx155/105, S 125/85)