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

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

1min for each movement
250M Run

PVC Pass Through

PVC Good Mornings

PCV Shoulder Press

Inchworm

Bird/Dog

Up Dog/Down Dog

B: Metcon (No Measure)

4 Rounds
7 BB Full bicep curls

7 BB Half rep bicep curls from 90 degrees up

7 BB Half rep bicep curls from the bottom to 90 degrees

7 DB Half rep seated strict press – stop at 90 degrees

7 DB Full rep seated strict press

7 DB Floor press

Max set lateral shoulder raise right arm (DB or small plates) until you cannot lift parallel to the floor

Max set lateral shoulder raise left arm (DB or small plates) until you cannot lift parallel to the floor

***Lateral movement is from behind hip to parallel***

Rest 90 seconds "after each round"

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Pigeon Pose: 45s Each Side

B: Warm-up (No Measure)

400m Run

10 Up Dog Down Dog

10 Alt Spidermans Stretch

10 Frog Hops

20 Banded Pass Through

20 Banded Pull Aparts if front of chest

20 Banded Pull Aparts overhead

10 Banded OHS

C: 2k Row (Time)

Max Effort 2k Row

D: Hang Snatch (Complex)

On the 1:30 x 5 Sets:

2 Pausing Hang Squat Snatch (2 sec at bottom of sq)

2 Hang Squat Snatch

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

1min for each movement
250M Run

PVC Pass Through

PVC Good Mornings

PVC Shoulder Press

PVC RDL

Inchworm

Bird/Dog

Up Dog/Down Dog

B: Metcon (No Measure)

LEGS: AMRAP 12
12 x RDL (mid-shin)

12 x Hack Squats

12 x WB Jump Squats

C: Metcon (No Measure)

ARMS: Ladder with 3 seconds ECCENTRIC (A through D)
A. 8 x BB Bicep Curls (Against Wall or Standing)

B. 8 x BB Close Grip Floor Press (Use small plates)

C. 8 x DB Hammer Curls

D. 8 x BB Skull Crushers (Use small plates)

E. 15 x DB (Together) Bicep Curls (hint….rotate pinky out for bicep peak)

F. 15 x Diamond Push-ups

Rest 1min between sets.

*** Ladder = A, rest 1min then A+B rest 1min then A+B+C….

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Run

2 Rounds

10 Alt Spiderman Stretch

10 Russian Baby Makers

20 Alt Mountain Climbers

10 Inchworm to Push-ups

10 Slow Air Squats

B: Clean and Jerk (Complex)

On the 2:00 x 5 Sets:

2 Hang Power Clean

2 Hang Squat Clean

1 Split Jerk

*build up with good form

C: Metcon (Time)

1 Mile Run

then right into

10 Rounds of

7 Thrusters (R+75/55, Rx 65/45)

7 Pendlay Rows

7 Burpees

* Times for this workout should range from 17-30+ minutes. 35min time cap

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds for each movement
Jumping Jacks

Spidermans Stretch

Push-up to Down Dog

Jumping Jacks

Samson Stretch + Air Squat

PVC Pass Through

PVC Overhead Squats

PVC Pass Through (More Narrow)

B: Power Snatch (*Build to a Heavy Single)

C: Metcon (Time)

30-20-10 Power Snatches (R+95/65, Rx 75/55)

43/30-29/20-14/10 Cals Row/Ski or 30/21-20/14-10/7 Cals Bike

*This workout is intended to take between 9-12 min to complete

*15min time cap.

*Power snatches-Choose a light weight that you are capable of cycling for 15+ reps unbroken when fresh

*For athletes who are on the fence about weights, lighter is better

*The goal is to be able to cycle sets throughout instead of single reps

D: Metcon (No Measure)

3 Rounds: If time permits
10 Knees ups (w/ siders)

10 Pike ups

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

1min for each movement
Jumping Jacks

PVC Pass Through

PVC Good Mornings

PCV Shoulder Press

PCV OVHD Squats

Inchworm + push-up

Bird/Dog

Up Dog/Down Dog

B: Metcon (No Measure)

5 Rounds
BUY-IN: 500M Run

10 Man Makers (50/35, 35/20)

20 DB Romanian Deadlift

30 Single Arm DB Snatches (15/Side)

40 DB Front Squats

50 Abmat Situps

CASH-OUT: 500M Run

***Man Maker = Push-up, Single Arm Row, Single Arm Row, Cluster (Sq Cln+Thruster)