Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

25ft/25ft Lateral Band Walk

25ft/25ft Monster Walk Forward/Back

:30sec Supine Grip Dead-Hang

20 Alt V-Ups

B: Back Squat

Every 3:00 for 12:00

5 Reps @ 80%+

*Record heaviest 5rep

C: Metcon (Time)

3 Rounds for Time

60 Double Unders (sub 120 single unders)

30 Wall Balls (R+20/14, Rx 16/12)

15 Toe to Bar

Goal: 7:00-11:00

Time Cap: 12:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds

10 Burpee Deadlift (50/35)

15 DB Floor Press

20 Renegade Rows

Immediately into..

3 Rounds

10/side Half kneeling DB shoulder press (:03sec eccentric each rep)

10/side Tall kneeling DB push press

*Same DB weight as above*

B: Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Toes to bar/Knees to elbows

**After each set 15 cal row/ski or 12 cal bike** Calories are the same for male or female

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
6 Inchworm Push-Ups

20 Plate Toe Taps

10 Mountain Climber Lunge to Stretch

10 Alternating Jumping Lunges

B: Warm-up (No Measure)

WOD primer - 3 sets
15 Double Unders

3 Burpees

10sec Bike Sprint

R: 60sec b/s

C: Metcon (4 Rounds for time)

Every 6:00 for 24:00

30 Double Unders

15 Burpees

29/21 cal Row or Ski or 20/15 Cal Bike

*Each Round as a Sprint

D: Warm-up (No Measure)

Accessories
5 Sets x 25m Sandbag Carry

R: as needed for heavy unbroken sets

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Accumulate 3:00 Dead-Hang

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Row Ski Bike or Run

10 x 1 and 1/4 Goblet Squats

8/8 Single Arm Ring Row 2020 Tempo

20 Bear Plank Shoulder Taps

B: Metcon (No Measure)

Murph prep
25:00 EMOM

min 1: 200m Run

min 2: 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats

min 3: 15/12 Cal Row or Ski or 12/9 cal bike

min 4: 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats

min 5: Rest

C: Metcon (No Measure)

Mobility - if time permits
:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
30sec/30sec Posterior Hip Distraction

6 Inchworm to Hollow

6/6 Staggered Stance KB Deadlift

10 Crossover Box Step-Overs

5 Box Jumps

B: Deadlift

Every 3:20 for 10:00 (3 Sets)

7-5-3

R: 20sec b/s

*Record heaviest set

*Expectations are to start this at around 65% and increase on each set.

C: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

12.5m down Dual DB Overhead Carry (R+35/25, Rx 20/10)

12.5m back

10 Dual DB Step-Overs

15 Box Jumps (R+24/20, Rx20/16″)

~6 Rounds

D: Metcon (No Measure)

Mobility - if time permits
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

HomeGrown AthletX - HGX-FIT

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A: Deadlift

200M Run

10 Deadlift 185/135

200M Run

8 DL 215/175

200M Run

6 DL 255/215

200M Run

4DL 285/245

200M Run

2 DL 315/275