Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for time)

On the 5:00 x 3 Sets:
12 Double DB bent over rows

14 Single DB Overhead Step Lunge (left arm) (R+50/35, Rx 40/25)

10 Double DB bent over rows

14 Single DB Overhead Step Lunge (right arm)

8 Double DB bent over rows

*rest remaining time

B: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
50 Double-Unders

20/15 Cal Row/Ski or 14/11 Cals Bike

10 Front Squats (R+155/105, Rx125/85)

MODIFICATIONS

50 DU

100 singles

20/15 CALS ROW/SKI OR 14/11 CALS BIKE

100m Double DB Farmer’s Carry

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Midline: Time cap 12min
5 Rounds

20 Russian Twist

15 Hollow Rocks

20 Vups

1min Bicycle Crunches

B: Metcon (Time)

Time Cap: 30min
Pair of DB's

100 DB Deadlifts

80 DB Floor Press

60 DB Clean

40 DB Floor Press

20 DB Deadlifts

HomeGrown AthletX - Functional Fitness

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A. : 17.1 (Time)

Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

RX Men 50# DB and 24-in. box

RX Women 35# DB and 20-in. box

SCALED Men 35# DB and 20-in. box, step-ups OK

SCALED Women 20# DB and 20-in. box, step-ups OK

RX MASTER 55-59 Men 35# DB and 24-in. box, step-ups OK

RX MASTER 55-59 Women 20# DB and 20-in. box, step-ups OK

RX MASTERS 60+ Men 35# DB and 24-in. box, step-ups OK

SCALED MASTERS 60+ Men 20# DB and 20-in. box, step-ups OK

TEEN BOYS RX 16-17 50# DB and 24-in. box

TEEN GIRLS RX 16-17 35# DB and 20-in. box

TEEN BOYS SCALED 16-17 35# DB and 20-in. box, step-ups OK

TEEN GIRLS SCALED 16-17 20# DB and 20-in. box, step-ups OK

Time cap: 20min

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Strict Handstand Pushup off box Conditioning

*Repeat from 2 week ago, increasing by 10% on each set.
For Time:

110% of Max Strict HSPU

Rest 1:00

90% of Max Strict HSPU

Rest 1:00

70% of Max Strict HSPU

Rest 1:00

90% of Max Strict HSPU

Rest 1:00

110% of Max Strict HSPU

B: Power Clean

Build to a Heavy Set of 3 touch and go

C: Metcon (Time)

5 Rounds
10 Power Cleans (R+135/95, Rx 115/75)

10 Bar over Burpees

*Stimulus 6-10mins

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Stamina Squats
On the Minute x 14 (7 Rounds):

Min 1 – 2 Front Squats

Min 2 – 4 Back Squats

*Barbell Loaded @ 60% 1RM Front Squat

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 21
25/21 Cal row/ski or 18/15 Cal Bike

15 Wallball sq jumps over DB (R+20/14, Rx 16/12)

12 DB Snatches (R+50/35, Rx 40/25)

9 Leg lifts over DB

*on the wallball sq jumps you need to sq to full depth and jump.

*on the leg lifts your hands need to be in front of your butt and legs straight

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Mobility WOD
A. Warmup/Primer 10min EMOM

5 DB Single Arm Push Press

5 DB Single Arm Overhead Squat

B. WOD: 4 rounds

DB’s Farmers Carry around facility

10 DB Single Arm Devil Press

10 DB Single Arm Overhead Squats

30 Plank Shoulder Taps