Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
200m Run

8/8 Staggered Stance SA RDL

10 Alternating Step-Ups

10 Hollow Rocks + 10sec Hollow Hold

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Team KB Race Warm-Up

*each team member much touch each KB with each hand

Best 2 out 3 between teams!

B: Warm-up (No Measure)

WOD Primer
3 Rounds

6 Russian KBS + 6 American KBS

5 Box Jumps

3-5 Deadlifts *increasing weight each round

:15sec High Knee Run in Place

6 GHD or Weighted Sit-Ups

C: Metcon (AMRAP - Rounds and Reps)

Conditioning - 20:00 AMRAP w/Partner
20 American KBS (R+53/35, Rx44/26)

20 Box Jumps Overs (R+24/20, Rx20/16)

10 Deadlifts (R+275/185,Rx225/155)

200m Run (each) (Sub Bike 14/11)

20 GHD or Weighted Sit-Ups

Goal: 5+ Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
6 Barbell Upright Rows

6 No Dip Muscle Cleans

10 Behind the Neck Elbow Punch Through

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

B: Warm-up (No Measure)

Plyometrics
Overspeed Banded Vertical Jumps

6:00 EMOM

3 Reps

C: Weightlifting Complex (Hang Power Clean + Low Hang Power Clean + Split Je)

Every 2:00 for 12:00 (6 Sets)

1+1+1 @ 75%+

% is based off limiting movement

*Record heaviest complex

D: Invincible (AMRAP - Rounds and Reps)

12:00 AMRAP

5 Strict Handstand Push-Ups

10 Power Cleans (R+115/75, Rx 95/65)

15 Pull-Ups

20 Air Squats

Goal: ~5 Rounds +/- 20 Reps

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
5 Inchworm Push-Ups

10 Mountain Climber Lunge to Stretch

15 Air Squats

B: Warm-up (No Measure)

Row skill session
:30sec Pick Drill

:30sec Body + Arms

:30sec Legs + Body (only)

1:00 3/4 Stroke "Power Strokes"

1:00 Full Strokes

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Then 3x1:00

Working on a straight chain path and drive through the legs.

Legs, body, arms from the catch.

Reverse back to the catch.

C: Metcon (No Measure)

Every 4:00 for 6 Sets (3 of Each)

Station 1:

8 Burpees

12/10 Cal Row or Ski or 9/7 Cal Bike

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

8 Burpees

Goal: 3:00/Station

D: Metcon (No Measure)

5 Rounds
20 Alternating V-Ups

:20sec Side Plank (right)

:20sec Side Plank (left)

10 Plank Alternating Knee to Elbow

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets
50/50ft SA Bottoms Up KB Waiters Walk or DB

15 Banded Goodmornings

8/8 Single Arm Ring Rows

20 Bear Plank Shoulder Taps

8-10 Push-Ups

B: Metcon (No Measure)

12:00 EMOM (4 Sets)

min 1: 12 Dumbbell Bench Press

min 2: 8/8 BB Single Leg Romanian Deadlift

min 3: 100ft Dual KB/DB Front Rack Carry

For the single leg Romanian deadlift, we are looking to use a barbell, however we can use dual kb/db or go to a single kb/db cross-loaded. Look for anti-rotation here and do not let the athletes twist as they move into this movement.

C: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

3 Wall Walks

10 Dual DB Step-Overs (R+24/20, Rx20/16″) (R+35/25, Rx 25/15)

Goal: 4+ Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

8:00 EMOM

min 1: 45sec Cardio

min 2: Single Leg Balance Clock Drill x 2/side

min 3: 45sec Cardio

min 4: 6/6 Single Arm Ring Rows + 6 V-Outs

B: Metcon (No Measure)

4 Sets

6 Lateral Speed Skater (Hold)

3/3 Lateral Speed Skater (Bounce and Hold)

2/2 Lateral Skater + Bound

R: as needed b/s

B: Warm-up (No Measure)

Gymnastics Skill Session + Workout Primer
-Seated Banded Ring Muscle-Ups

-Box Ring Muscle-Up Transitions

Barbell Primer

1 Hang Power Snatch

2 Low Hang Power Snatch

1 Hang Power Clean + Push Jerk

2 Low Hang Power Clean + Push Jerk

*get to working loads

C: Metcon (Time)

400m Run (sub 27/22 Cal Bike)

15 Snatch (R+135/95, Rx 115/75)

400m Run

20 Ring Muscle-Ups

400m Run

30 Clean and Jerk

400m Run

40 Toe to Bar

400m Run

Time Domain: 18:00-25:00

Time Cap: 30:00 Time Cap

D: Metcon (No Measure)

If time - Mobility
1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets
30sec Jump Rope

10 American KBS

10 Goblet Squats

:30sec Handstand Hold

:30/:30 Banded Front Rack Stretch

B: Front Squat

Pause Front Squat (2sec)

Every 2:30 for 5 Sets

6 Reps @ 60%+

*Record heaviest set

C: Metcon (2 Rounds for reps)

2 Sets

6:00 AMRAP, 3:00 Rest

32 Double Unders

8 Dual DB Thrusters (R+50/35, Rx 40/25)

4 Dual DB Devils Press

Goal: 3+ Rounds/Set