Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio of Choice

10 Goblet Cossack Squats

10 Russian KBS

50ft Burpee Broad Jumps

10 Ice Skater Jumps

B: Box Back Squats (Weight)

Box Squat

12:00 EMOM

Min 1-6: 5 Reps @ 60-65%

Min 7-12: 5 Reps @ 65-70%

20/16" Box

**TWO spotters**

C: Metcon (Time)

"Night Time is the Right Time"

1-2-3-4-5 Wall Walks

5-4-3-2-1 Squat Cleans (R+185/125, Rx155/105)

Time Domain

4:00-7:00

Time Cap: 9:00

D: Metcon (Time)

Friday finisher
100 V-Ups

*Every Break Perform 30sec Plank Hold

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

A. Warm Up 1,000m Row Erg

B. CARs/Breathing technique

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20

Buy-in 250m-Weighted walk-DB or KB

25 Box Step Overs

21 DB HPC

19 Banded Face Pulls

15 Air Squats

11 Knees to chest

7 Push Ups (floor or box)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
5/5 Worlds Greatest Stretch

8 Bulgarian Ring Rows

:30/30 Couch Stretch

10 Alternating V-Ups

B: Metcon (No Measure)

Row skill work - 2 sets
-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate @ 2k Pace

:30sec @ 5k Pace

C: Metcon (Time)

"Unchain My Heart"

1500m Row

2:00 Rest

1000m Run (sub 75/50 cal bike)

2:00 Rest

1500m Row

2:00 Rest

400m Run (sub 30/21 cal bike)

2:00 Rest

1000m Row (sub 75/50 cal bike)

2:00 Rest

400m Run (sub 30/21 cal bike)

Time cap 35min

D: Metcon (Time)

Finisher/Accessories - time cap 10min
25/20 Deficit DB Push-Up

25m Farmers Carry (R+50/35, Rx 40/25) (12.5m down, 12.5m back)

20/15 Deficit DB Push-Up

25m Farmers Carry

15/10 Deficit DB Push-Up

25m Farmers Carry

10/5 Deficit DB Push-Up

25m Farmers Carry

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

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

Renegade rows + Devil press

(push-up/row/row/devil press) = 1 rep

**Choose challenging weight**

B/T sets = 15 Vups

Grip strength:

Every 1:30 for 3 to 4 rounds

min 1: Static hold - from rig

min 2: Heavy farmers carry 50 feet

min 3: Dead hang on rig

min 4: Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
6 Inchworm Push-Ups

8 Ring Rows

8 Ring V-Outs

12 Hollow Rocks

12 Arch Rocks

8/8 Staggered Stance Dual DB RDL

B: Ring MU progression skill work

-Top of Dip Support

-Lower to Bottom of Dip

-Bottom of Dip Hold

C: Metcon (No Measure)

"That Lucky Old Sun"

24:00 EMOM

min 1: 5/4 Ring Muscle-Ups

min 2: 18 GHD Sit-Ups

min 3: 12 Deadlifts (R+ 225/155, Rx 165/125)

min 4: Rest

*Record in notes R+/Rx

D: Metcon (No Measure)

Accessories if time permits
3-4 sets for quality

10/10 Single Leg Hip Extensions

3-5 Eccentric Pull-Ups (5sec)

10 Weighed Russian Twists (over and back = 1 rep)

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

A. Warm Up CARs/Balance

B. Strength/Technique RKBs

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 18

Buy-in 500m Row

10 Wall Balls

10 Banded Pull Downs

10 Burpees To Box or floor

10 Dball Slams

10 Air Squats

10 Hurdle Side Step overs