Workout of the day

HomeGrown AthletX - HGX-FIT for Teens

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A: Metcon (No Measure)

Barbell Complex
1 Pull

1 Power Clean

1 Squat Clean

1 Front Squat

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
Squat Clean

Box Jumps

2/2, 4/4, 6/6, 8/8, 10/10....keep increasing by 2 Reps

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Childs Pose: 40 Seconds

Barbell Ankle Stretch: 40 Seconds

Warrior Squats: 40 Seconds

B: Warm-up (No Measure)

3 Rounds
10 Up Dog Down Dog

10 Alt Spidermans

10 Cossack Squats

C: Metcon (Weight)

Barbell Complex
2 Power Cleans

2 Front Squats

2 Push Jerks

*Build up

*this is a 6-rep barbell complex that is designed to be completed unbroken

*We’ll build to a heavy complex with the movements that are also used in our conditioning piece

Note: Record heaviest barbell complex

D: Metcon (Time)

30-20-10:

Power Cleans (R+95/65, Rx 75/55)

Front Squats

Push Jerks

*choosing the correct weight is important

*The most challenging movements will likely be the front squats or push jerks

*Pick a weight that allows you to complete 20+ reps of these unbroken when fresh

*The intended time range for this wod is 9-15 minutes

HomeGrown AthletX - HGX-FIT

CANCELED DUE TO WEATHER CONDITIONS

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A: Metcon (No Measure)

30 DB Thrusters (50/35, 40/25)

Rest 5 min

Then, 5 Rounds of;

15 Cal Row

15 Russian KB Swings (53/35, 44/26)

Rest 4 min

Then, 4 Rounds of;

4 DB Seated Arnold Press (50/35, 40/25)

8 Push-ups

16 Air Squats

Rest 3 min

Then, 3 Rounds of;

15 Box Jumps (24/20, 20/16)

15 Cal Row

Rest 2 min

Then, 2 Rounds of;

20 WB Jump Squats (20/16, 16/14)

30 WB Abmat Sit-ups

Rest 1 min

Finally with time remaining;

500 or 1000m Run (cool down)

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

For Time

30 Burpees over the Bar

15 Clean & Jerks (R+95/65, Rx 75/55)

25 Burpees over the Bar

15 Clean & Jerks (R+115/75, Rx 95/65)

20 Burpees over the Bar

10 Clean & Jerks (R+125/85, Rx 115/75)

15 Burpees over the Bar

10 Clean & Jerks (R+135/95, Rx 125/85)

10 Burpees over the Bar

5 Clean & Jerks (R+145/105, Rx

135/95)

5 Burpees over the Bar

5 Clean & Jerks (R+155/115, Rx 145/105)

Time Cap: 25 Minutes

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Childs Pose on Box: 30 Seconds

Pike Stretch: 30 Seconds

B: Warm-up (No Measure)

400m Run

30 Seconds Each:

Samson Stretch

Hollow Hold

Alternating Step Back Lunges

Inchworm to Push-ups

Arch Hold

Box Step-ups

Russian Baby Makers

Straight Leg Sit-ups

Box Step-ups

C: Metcon (Time)

800m Run

50/35 Cal Row/Ski or 35/24 Bike

40 V-ups

250m Run with Dumbbell (R+50/35, Rx 40/25)

40 Dumbbell Box Step-ups (R+24/20, Rx20/16″)

50/35 Cal Row/Ski or 35/24 Bike

800m Run

*We expect this wod to take between 18-28 minutes to complete

* Use single Dumbbell for Run & Step-ups

*Time cap: 30 minutes

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

250 Row/Ski or 15/10 cal Bike

10 Up Dog Down Dog

10 Glute Bridges

10 Shoulder Taps

B: Metcon (Time)

On the 4:00 x 5 Rounds:
12 Double DB Front Rack forward step Lunge (R+50/35, Rx 40/25)

21/15 Cal Row/Ski or Bike 15/12

12 Hand Release Push-ups

9 Deadlifts (R+ 225/155, Rx 165/125)

*Rounds begin every 4 minutes [0-4-8-12-16]

*After completing the 4 stations, rest with whatever time remains until the next window begins

*These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest

*Adjust movements and reps as needed to hit this recommendation

*Your score is the slowest of the 5 rounds