Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Row

10 Barbell Goodmornings

8 Barbell Back Squats

6 Behind the Neck Strict Press

4 High Box Jumps

B: Clean and Jerk (Cycle test #4)

Every 2:00, 9 Sets

3 Rounds

2 Reps @ 75%

2 Reps @ 80%

1 Reps @ 85%

*increase weight on the single reps

C: Metcon (Time)

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

Deadlifts (R+155/105, Rx125/85)

Box Jumps (R+24/20, Rx20/16″)

Time Domain: 7:00-11:00

Time Cap: 15:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

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3 Rounds

10sec Hollow Hold

15sec Passive Hang + :15sec Active Hang

25ft/25ft A Skips + B Skips

B: Warm-up (No Measure)

Primer - 3 Sets for quality
5/5 Single Arm OH Tall Kneeling to Standing

8 Strict Knee to Elbows

8/8 Single Arm Ring Row 2020 Tempo

C: Metcon (No Measure)

Skills - 10min prior to WOD
Rope Climb Technique Work

Turkish Get-Up

D: Metcon (Time)

4 Rounds
6 Turkish Get-Up (R+50/35, Rx 40/25)

3/2 Rope Climbs

400m Run (sub 27/22 Cal Bike)

Rope Climb: Sub pull to stands or single arm supine grip ring rows or 9-6 strict chin-ups

E: Warm-up (No Measure)

Mobility - it time permits
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 - HGX-FIT

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A: Metcon (No Measure)

Deadlift
10 Deadlift 70% of 1RM

50 DU

8 DL 75%

50DU

6 DL 80%

50 DU

4 DL 85%

50 DU

2 DL 90+%

50 DU

B: Metcon (No Measure)

Core
10 rounds

250M run

10 TTB or 15 Knee to waist

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds - cap 10min
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Scapular Pull-Ups

50ft BW Walking Lunge

B: Snatch (Cycle test #3)

1RM Snatch

*increase weight on the single on each round

C: Metcon (AMRAP - Rounds and Reps)

Midline conditioning
9:00 AMRAP

10 Plate Sit-Up (R+25/15, Rx 15/10)

20 American KBS (R+53/35, Rx44/26)

30 Double Unders (Sub 8/6 cal ski)

Goal: ~5+ Rounds

D: Metcon (No Measure)

Accessories - 4 sets
:20sec GHD Supine Hold

:40sec Sorenson Hold

6 Cuban Rotations

10 DB Around the World Raises

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Cal Row or Cal Bike

10 Air Squats

50/50ft SA Bottoms Up KB Waiters Walk

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Raises

B: Metcon (Time)

50 Strict Handstand Push-Ups for Time

Time Cap: 10:00

C: Metcon (20 Rounds for reps)

Cycle test #2
Capacity Test

"The Thin Red Line"

20:00 EMOM

min 1: Cal Row or Ski

min 2: Burpees

min 3: Cal Bike

min 4: Wall Balls (R+20/14, Rx 16/12)

The goal for this workout is to maintain 15-20 Cals on the rower for men and 12-16 cal on the rower for women. For the bike we are looking at similar reps unless we are on the echo and then we should adjust things down by about 2 reps. Challenge yourself and set a goal to hold for the duration of the workout.

D: Metcon (No Measure)

Accessories
Part A. 4 sets

4-6 Strict Pull-Up (31x3 Tempo)

10 Deficit Parallette Push-Ups

Part B. 3 Sets

10-15 Feet Elevated Ring Row

:20sec Ring Support Hold

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Bench - DB
5 Sets

20 Alt Incline DB bench press (static hold at top while other arm is active)

20 Incline DB pull overs

20 Incline DB fly

20 DB kickbacks

**DB weight is the same for first two movements**

**DB weight is the same for the last two movements**

B: Metcon (No Measure)

Bicep pump shesh
4 rounds

All movements 8 reps with BB

1 and 1/2 Bicep curl

Top down 1 and 1/2 reverse curls

Tall kneeling mixed grip curls

Tall kneeling supinated shoulder press