Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Mobility Work:

:30 Thoracic Foam Roll Extensions

:30/:30 Lat Foam Roll

1: 00 Squat Thoracic Rotat ions

1:00/1 :00 Banded Bully Str etch

then complete

2 Sets, For Quality:

10/ 10 SA Dumbbell Z Pres ses, Moderate Weight

12 Prone Swimm ers

100ft (30m) Dual Kettlebell Overhead Carry, Moderate Weight

10/10 Single Leg Glute Bridges

B: Push Jerk (Every 2:00 minutes, 4 sets, complete the following:
5 Push Jerks
- rest 20 seconds -
2 Split Jerks

Starting @ 62-65% of Push Jerk
increase to ~ 72-75%
*Record Push Jerk weight each round)

C: Metcon (AMRAP - Reps)

"Fast Break"

12:00 AMRAP

1 Round of "DT"

15/12 Cal Row or Ski or 11/8 Cal Bike

2 Rounds of "DT"

15/12 Cal Row or Ski 11/8 Cal Bike

3 Rounds of "DT"

15/12 Cal Row Ski 11/8 Cal Bike

And so on...

Load: (Rx155/105, S 125/85)

A: ~60% clean and jerk

1 Round of "DT" = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerk

Goal: 3 Rounds of DT and into the row or 4 rounds of DT

Score is Total Reps: *Each round of "DT" is 27 reps

RPE 8/10

D: Recovery (No Measure)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child's Pose

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm Up CARs

B. Strength/Technique RKBs

C .WOD AMRAP 20

4 Rounds

800m Row

10 Wall Balls

10 Banded Pull Downs

10 Burpees To Box

10 Dball Slams

10 Air Squats (to box if needed)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

6 Inchworm Push-Ups

10/10 Single Leg Box Step Downs

10/10 Straddle Leg Lift s

10 Cossack Squat s

10 Bird Dogs

B: Back Squat (Take 15:00 to Build to a 1rm for the day )

C: Metcon (2 Rounds for reps)

"Triple Double"

6:00 AMRAP

10 Alternating Pistols (A: 5/5 Single Leg Sit to Box)

10 Deficit DB Push-Ups

10/8 Strict Pull Ups (A: Strict Banded Pull Ups)

Rest 3:00 minutes

6:00 AMRAP

10 Dual DB Front Squats, (Rx50/35, S 40/25))

10 Lateral Burpees Over DB's

10 Pull-Ups

Primary Objective: Achieve 3+ rounds / AMRAP, with goal of getting further in second AMRAP

Secondary Objective: Strict positions on first AMRAP, cycle rate on second AMRAP

RPE 8/10

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Partner A on the bench - Partner B on the floor

4x10

DB's bench press

DB's close floor press

3x12-15

DB's skull crusher

Weighted dips (bench or box)

DB's kick back

Superset: 10 to 1 descending ladder

(10/10, 9/9, 8/8, 7/7....1/1)

DB's floor press

Push-ups

Time remaining - Biceps

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

3:00 minutes on : 1:00 minute off

1:00 Machine Choice

10 Barbell Good Mornings

10 Barbell Bradford Press w/Lockout

*In remaining time, accumulate

Max High Stick Jump Overs in Remaining Time

B: Warm-up (No Measure)

Barbell Cycling Practice and Primer

5 Sets, w/ empty barbell

Hang High Pull + Hang Muscle Snatch + Hang Power Snatch

into..

5 Sets w/empty barbell

Low Hang High Pull + Low Hang Muscle Snatch + Low Hang Power Snatch

into.. (add loads)

5 Tng Power Snatch w/1sec pause in catch

*We are looking to stand and move directly into the next rep by pushing the barbell to the floor and keeping the chest tall

into..

5 TnG Reps, cycling in smooth tng rhythm

C: Metcon (4 Rounds for reps)

"In the Bonus"

20:00 EMOM

Min 1: 50 Double Unders (A:100 singles)

Min 2: 12 Power Snatches

Min 3: 12 Strict Handstand Push Ups

Min 4: 14/10 Cal row or ski or 10/7 Cal bike

Min 5: Rest

Loads: (Power Snatches)

Rd 1: (Rx 75/55, S 65/45)

Rd 2: (Rx 95/65, S 75/55)

Rd 3: (Rx 115/75, S 95/65)

Rd 4: (Rx135/95, S 115/75)

*Record reps each round for PSN

Primary Objective: Complete each movement with 10 seconds to spare, expect for the final round of snatches

Secondary Objective: Push the pace on the echo

D: Accessories

3 Sets, For Quality:

1 5 Prone Y Rais es, Light Weight

10 Barbell Pendlay Rows , Moderate Weight

10 Single Arm Dumbbell External Rotation s, Light Weight

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (10-8-6-4-2
Build to a heavy 2
then
4x5 at 85% of heavy 2
Time cap 20min)

B: Metcon (No Measure)

EMOM: 20

10 DB burpee stand (50/35)

10 DB DL

10 DB Renegade rows

10 DB plank pull through

4 Shuttle runs (25' down/back = 1)