Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Shoulders
5 Sets

6/6 DB SA hang clean

6/6 DB SA shoulder 2 ovhd

6/6 DB SA hang clean and jerk

100m Plate ovhd carry

**Complete one side throughout the 3 movements - unbroken**

B: Metcon (No Measure)

Back
5 Sets

10 DBs Renegade rows (push-up/row/push-up/row = 1 rep)

10 DB Elevated plank rows (use bench - hips down)

C: Metcon (No Measure)

Core - time permitting

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1:00 Row

10 Scapular Pull-Ups

10 Kip Swings

20 Alt V-Ups

5 No Jump Burpees

B: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP, w/Partner
500m Run (SUB 45/35 cal Bike)

40 Toe to Bar

30 Burpee Box Get-Overs (R+ 36/30, Rx30/24″)

*Partition between partners in the best way you can

Solo Version: AMRAP of 25-20-15

3 Person Team Variation: Two People Working Synchro at all times to accumulate reps.

C: Metcon (No Measure)

Core finisher
7:00 AMRAP

1:00 Forearm Plank

:30sec Hollow Hold

*if you go unbroken you will finish

4 Rounds + 1:00 Plank

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

10 x 1 and 1/4 Goblet Squats

20sec Bear Plank Shoulder Taps

10/8 Push-Ups

:30sec KB Dead-Bugs

B: Back Squat

Take 10:00-12:00 to find an 8RM

82-85% of 1RM

C: Warm-up (No Measure)

WOD primer
5 Deadlifts

:20sec Handstand Hold

—

Add weight

5 Deadlifts

3 Handstand Push-Ups

—

Add weight

5 Deadlifts *working loads

3 Handstand Push-Ups

—-

Add weight

3 Deadlifts *overweight

3 Handstand Push-Ups

D: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*we would recommend not to kip and should never be performed if you can not do strict HSPU first.

E: Metcon (No Measure)

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
1:00 Bike or Row

30sec Jump Rope Practice

10 Dual DB Deadlifts *increase weight each set

10 Hollow Rocks

:30sec Plank Hold

B: Metcon (5 Rounds for time)

"Ritz Paris"
Every 6:00 for 30:00

30/21Cal Row or Ski 22/16 Cal Bike

50m Farmers Carry (25m down, 25m back) (R+80/60, Rx 50/30)

80 Double Unders (SUB 160 Singles)

20/16 Cal Row or Ski 14/12 Cal Bike

Goal: 4:00 on/2:00 off

C: Metcon (No Measure)

If time permits - Mobility
5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

BACK
5 rounds

8 Pendlay rows

8 Bent over rows

8 Bent over rows (wide grip)

10 DB SA rows

B: Metcon (No Measure)

SHOULDERS
5 rounds

8 Seated military press (front or behind)

8/8 SA DB Half kneeling press

8/8 DB Arnold press

15 Small plates rear delt raises

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2:00 Cardio Choice

2 Rounds

8 (Inchworm Push-Up + Squat)

10/10 Glute Bridge March

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

8 Kip Swings

B: Skill work on kipping pull-up

C: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Time Domain: 13:00 - 18:00

Time Cap: 25:00

D: Metcon (No Measure)

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