Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
10-15 Banded Goodmornings

25ft Low Crawling Lunge

8/8 Single Leg KB RDL

10 Lateral Box Crossover Step-Overs

:30sec Wall Sit

B: Front Squat

10:00 EMOM

1 Paused Front Squat (2sec)

*Start @ 70% and increase to max for day

*Record heaviest pause FSQ

C: Metcon (AMRAP - Rounds and Reps)

"I've Got News For You"

12:00 AMRAP

20 Alt DB Snatch (R+50/35, Rx 40/25)

20 Single DB Step-Overs (R+24/20, Rx20/16″)

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

Goal: ~3+ Rounds

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

DB tempo
10 sets

10 DB decline bench press (right)

10 DB decline bench press (left)

10 DB strict seated shoulder press (right)

10 DB strict seated shoulder press (left)

20 banded tricep ext (behind the head)

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4 supersets:

20 Alt DB bicep curls (wall sit)

12 DB tricep kickbacks

HomeGrown AthletX - HGX-FIT for Teens

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A: Metcon (AMRAP - Rounds and Reps)

Partner WOD
30:00 AMRAP

75 Alt DB Snatch

75 Single DB Step-Overs

75 Wall Balls

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Warm-Up:

3 Sets
10 Alternating Step-Ups

:15 Supine Grip Dead-Hang + :15sec Active Hang

20 Banded Face Pulls

8 Bar Kip Swings

8 Barbell Strict Press + :15sec Barbell Overhead Hold

B: Danny (AMRAP - Rounds and Reps)

AMRAP in 20 minutes

30 Box Jumps (24/20 in)

20 Push Presses (115/75 lb)

30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
(Rx24/20, SUB 20/16″)

(Rx115/75, SUB 95/65)

This is meant to be done as a partner wod which will allow the sets to be done quickly with quality form. The goal would be to do 15/15 on the Box Jumps, 10/10 on the Push Press, 15/15 on the Pull-Ups, and keep rotating through and cycling in that fashion. Work to keep the cycle rate high and compose your breath when it is time to rest to keep your ability to maintain smooth efficient sets. There should be very little time spent with no one working on getting more reps within this workout. Keep the work rate high and see how many reps you can get with your partner.

Metcon

Bodybuilding Finisher

3-4 Sets

16 Alt Single Arm Hammer Curl w/Iso Hold

10 Supine Grip DB Front Raise

10 Dumbbell Around the World Raise

Load: Choice (light)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

20-16-12-8-4

SA devil press (50/35)

Renegade rows (pair of the above weights)

DB's deadlifts

250m plate ovhd carry

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Time remaining

100 floor windshield wipers

100 straight leg weighted sit-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality - 10min cap
4 Shuttle Runs (25/25ft)

5 Inchworm Push-Ups

12 Alternating Mountain Climbers

:10sec Hollow Hold

B: Metcon (Time)

Hero WOD
"Kerrie"

10 Rounds for Time

100 meter Sprint

5 Burpees

20 Sit-Ups

15 Push-Ups

100 meter Sprint

Rest 2 minutes

Time Domain: 1:45-2:30/Round

Time Cap: 45:00

C: Warm-up (No Measure)

Yoga flow if time permits
2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon