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

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

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run (easy)

----

3 sets

10 Alternating Step-ups

10 Goblet cossack squats

15 Banded goodmornings

200m Run @ mile pace

B: Metcon (Weight)

Back Rack Front Foot Elevated Split Squat

Take 12:00 to Establish Max

8 Reps/Each Building to a Max for Day

R: as needed b/s

* We are re-testing the 8RM on the Split Squat today to really see the improvement in our single leg strength work that we have focused on a bit more here during this cycle. Goal is to increase 10-20# or so from the last time we tested this.

C: 1-Mile Run (Time)

Max Effort 1-Mile Run
1 Mile Run Time Trial

(SUB: 108/88 Cal Bike)

D: Metcon (No Measure)

If time permits
1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

HomeGrown AthletX - HGX-FIT

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A: Bench Press (7 Rounds)

Max effort at 60% of 1RM

Every break, 50 Abmat sit-ups

B: Metcon (No Measure)

Remaining time

Arms: AMRAP XXmin

10 Tall kneeling supinated shoulder press

10 BB bicep curls

10 BB reverse curls

10 BB skull crushers or tricep ext

10 ring dips