HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Couch Stretch: 30 Seconds Each Side

Pec Stretch on Wall: 30 Seconds Each Side

B: Warm-up (No Measure)

:50s Each with :10s transition time b/t movements

Easy Row Bike or Ski

Spidermans

Kettlebell Deadlifts (Between Legs)

Moderate Row Bike or Ski

Mountain Climbers

Single Arm Kettlebell Deadlifts (20 Seconds Per Side)

Faster Row Bike or Ski

Frog Hops

Kettlebell Russian swings

*Home Cal Sub = jumping jacks

C: Metcon (No Measure)

5 Rounds
1 Minute Burpees

1 Minute Russian Kettlebell Swings (R+70/53, Rx 53/44)

1 Minute Row Bike Ski Calories

1 Minute Rest

*try 8-15 reps/cals on all movemnts

*Home Sub RKB=DB swing or plate swings

D: Metcon (5 Rounds for time)

Every 2min complete the following x 5 Rounds:
9 Toes to Bar

6 Pull-ups

3 Chest to Bar Pull-ups, R+ 3MU

9 Wallballs, R+12 Wallballs (R+20/14, Rx 16/12)

*Home Subs T2b= v-ups, pull ups=rows, C2B=6 Dips, WB=12 jump sq

*you should have :50s-:30s rest each round

*TAKE THE J HOOK OFF RIG FOR WB

Note: Each round for time

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Drop Sets (INCREASE WEIGHT FROM 7.7.2020 BY 5%)
3 Drop sets, rest 1min and move to the next movement.

Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.

Note: Deficit will be 1.5" to 2", Use a plate to stand. NO bouncing or touching floor. Keep load on glutes, hammies and posterior chain. ROM is from standing tall to mid-shin.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Wrist Stretches on Box :45s

Box Supported Ankle Stretch :45s

Front Rack Stretch on Box :45s

B: Warm-up (No Measure)

:50s Each with :10s transition time b/t movements

Jog in place

Samson stretch + Air Squat

Box Step-ups

Skip in place

Spidermans

Lateral Box Step-Overs

High Knees in place

Push-up to Down Dog

Box Step-ups

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
250m Run, 3 Box Jumps, 3 Power Cleans (R+135/95, Rx 115/75)

250m Run, 6 Box Jumps, 6 Power Cleans

250m Run, 9 Box Jumps, 9 Power Cleans

* Add 3 Box Jumps + 3 Power Cleans Each Round

*try to get into rep 15

*Home run sub 18x10m Shuttle Runs, 18 Box Jumps, or 18 Tuck Jumps

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Barbell Ankle Stretch: 1 Minute

Table Top Stretch: 1 Minute

B: Warm-up (No Measure)

1min Easy Row bike or ski

:30s PVC Pass Through

:30s Samson Stretch (:15s each side)

1min Moderate Row bike or ski

:30s PVC Lat Stretch

:30s Slow Air Squats

1min Faster Row bike or ski

:30s PVC Overhead Squats

:30s Inchworm to Push-up

*Home Row Bike ski sub = jumpimg jacks

C: Metcon (Weight)

On the 2:00 x 4 Sets
1 Hang Snatch Pull

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Overhead Squat

*work on form

Note: Record heaviest complex

D: Metcon (Time)

*25min Time Cap
1000m Row Ski or Bike 60/42 cal

50 Supine Bar rows

50 Overhead Squats (R+75/55, Rx 65/45)

*The intended time range is between 8-15 minutes

*Home Subs Row=Run 100m or 600 single unders, Supine rows= Pendlay rows

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT
6 Rounds: (Time cap 20min)

8 DB Floor Press (HEAVY)

8 DB Deficit Push-up (Chest hits the floor)

10 Decline Push-up (feet on box or bench)

12-15 Dive Bomber Push-up (inverted V position)

B: Metcon (No Measure)

Arms
1. 5rds

10 DB Hammer Curls (together)

10 DB Tricep Kickbacks (together)

2. 4rds

20 BB Reverse Curls

20 BB Shoulder 2 Overhead

3. 3rds

1 set "21" with BB

21 BB Behind The Neck Tricep Ext

4. Burnout: X2 (Rest :30 seconds/repeat)

10 DB Single Bicep Curl with right side (left side is static at 90 degrees w/DB)

10 DB Single Bicep Curl with left side (right side is static at 90 degrees w/DB)

10 DB Bicep Curls (Together)

AFTER COMPLETION OF #4 – 150 BANDED BICEP CURLS!!!!

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Front Rack Stretch: 30 Seconds each side

Calf Stretch: 30 Seconds each side (on rig )

B: Warm-up (No Measure)

30 Seconds Each:

Lateral Hops Over Barbell

Spidermans

Cossack Squats

Push-up to Down Dog

Glute Bridges

Mountain Climbers

Glute Bridge Walkouts

Frog Hops

Slow Air Squats

Slow Burpees

C: Clean and Jerk (Complex)

On the 2:00 x 5 Sets:

1 Hang Power Clean

1 Push Jerk

1 Hang Squat Clean

1 Split Jerk

Note: Record heaviest complex

D: Metcon (Time)

3 Rounds
15 Hang Squat Cleans (R+115/75, Rx 95/65)

15 Lateral Barbell Burpees

Choose a weight that you are confident in completing with just 1 break during the workout

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Kettlebell Squat Hold: 1 Minute

B: Warm-up (No Measure)

2 Minute Easy Row Bike or Ski

30 Seconds Each:

Samson stretch (:15s each side)

Up Dog Down Dog

Left Arm Kettlebell Deadlift

Right Arm Kettlebell Deadlift

Goblet sq

Left Side Plank

Right Side Plank

C: Metcon (Time)

250m Farmers Carry (R+53/35, Rx44/26)

500m Run

50/35 Cal Row or Ski or 40/28 Calorie Bike

250m Farmers Carry

500m Run

50/35 Cal Row or Ski or 40/28 Calorie Bike

*Home Cal Sub 3min of step ups

HomeGrown AthletX - Functional Fitness

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A. : Metcon (No Measure)

A. Warm -up

400 m Row/Bike/Ski *

10 Scorpions

10 Cossack Squats

Then..

2 Rounds

5 BB Good Mornings

5 BB Deadlifts

5 BB Muscle Cleans

5 BB Front Squats

5 BB Clusters

*Home 80 Jumping jacks

B.: Metcon (Time)

B. Metcon

5 Rounds for Time

21/16 calorie Bike/Row/Ski *

15 Hang Squat Cleans (R+135/95, Rx 115/75)

9 Toes to bar *

250m Run *

*Home

70 DU/ 140 Singles

Toes to DB

22 Box jumps/step ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Pec Stretch On Rig: 40 Seconds Each Side (on rig)

Child’s Pose: 40 Seconds

Squat Hold: 40 Seconds

B: Warm-up (No Measure)

400m Run Easy

30 Seconds Each:

Spidermans

Hollow Hold

Barbell Strict Press

Inchworm to Push-ups

Arch Hold

Barbell Push Press

Shoulder Taps

Air Squats

Barbell Push Jerks

C: Metcon (Time)

2 Rounds
20 Push Jerks (R+135/95, Rx 115/75)

4 Rounds of "Cindy"

800 Meter Run

+The intended time range for this workout is between 15-25 minutes

*1 Round of "Cindy" is 5 pull-ups, 10 push-ups, and 15 air squats

*Home 800m Run Sub 80 High Knees in Place, pull ups = rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Pigeon Pose: 1 Minute Each Side

B: Warm-up (No Measure)

30 Seconds Each:

Easy Row Bike or Ski

Single Unders

Glute Bridges

Moderate Row Bike or Ski

Single Unders

Single Leg Glute Bridges (:15s Each)

Faster Row Bike or Ski

Single Unders

Glute Bridge Walkouts

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotation (5 each side)

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

C: Deadlift (5-4-3)

15 minutes to build to a heavy set of 5, heavy set of 4, and heavy set of 3.

Note: Record heavy set of 3

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
60 Double Unders (120 singles)

30/24 Calorie Row or Ski or 21/15 Cal Bike

15 Deadlifts (R+205/145, Rx155/115)

*The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]

*Home Cal Sub 48 step ups