HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back (part A) – 3rds

10 x BB Bent Over Rows

10 x BB "Yates" Rows (supinated grip)

After completing 3rds, Immediately to the following;

Back (part B) – 5rds (Unbroken for each movement)

12 x KB/DB Beast Rows (50/35, 40/25)

12 x Gorilla Rows (3 different movements)

1. Isometric – Hold one side at the top/other side performs the row

2. Alternating singles

3. See Saw (Up and Down together)

CORE

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Min Spidermans

1 Min Frog Hops

1 Min Mountain Climbers

1 Min Hollow Hold

1 Min Arch Hold

B: Metcon (Time)

21-18-15-12-9-6-3

Hang Power Snatches (R+75/55, Rx 65/45)

Thrusters

*After Each Set: 40 DU (Sub 80 singles)

*30 Minute Cap

*Do NOT drop the empty bar!

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

DB’s (60/45, 50/35, 40/25)

EMOM 8

Even: DB Deadlift

Odd: DB Front Squat

Rest 2min

EMOM 8

Even: DB Hang Power Clean

Odd: DB Shoulder to Overhead

Rest 2min

EMOM 12

Min 1,4,7,10: DB Bent Over Rows

Min 2,5,8,11: DB Floor Press

Min 3,6,9,12: DB Push-up

Rest 2min

EMOM 10

Even: Toes to DB

Odd: DB Weighted Abmat Situps

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

DB’s (60/45, 50/35, 40/25)

EMOM 8

Even: DB Deadlift

Odd: DB Front Squat

Rest 2min

EMOM 8

Even: DB Hang Power Clean

Odd: DB Shoulder to Overhead

Rest 2min

EMOM 12

Min 1,4,7,10: DB Bent Over Rows

Min 2,5,8,11: DB Floor Press

Min 3,6,9,12: DB Push-up

Rest 2min

EMOM 10

Even: Toes to DB

Odd: DB Weighted Abmat Situps

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

9/11 TRIBUTE

For Time

2001 meter Run

11 Box Jumps (30/24 )

11 Thrusters (125/85)

11 Pendlay Rows (125/85)

11 Power Cleans (175/115)

11 Hand Release Push-Ups

11 Kettlebell Swings (53/35)

11 Toes-to-KB

11 Deadlifts (170/115)

11 Push Jerks (110/75)

2001 meter Row

Home Subs **

Sub Run/Row :

200 DU /400 Singles

200 Jumping Jacks

200 High knees in place

201 Mt climber

Use DBs or odd object for all movements.

* The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date.

Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Deadlift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

:30s Alt Spiderman

:30s Mt Climbers

B: Metcon (Weight)

Back Rack Reverse Step Lunges

On the 2:00 x 5 Sets:

Set 1 – 14 Reverse Step Lunges (7/side)

Set 2 – 12 Reverse Step Lunges (6/side)

Set 3 – 10 Reverse Step Lunges (5/side)

Set 4 – 8 Reverse Step Lunges (4/side)

Set 5 – 6 Reverse Step Lunges (3/side)

*Recored heaviest wt

C: Metcon (Time)

3 Rounds
For time:

1000m Run

21 Double DB Front Squats (R+50/35, Rx 40/25)

21 Double DB Push Presses

21 Double DB Hang Clusters (=hang sq clean thruster)

1000m Run

*21min Cap

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back (part A) – 3rds

10 x BB Bent Over Rows

10 x BB "Yates" Rows (supinated grip)

After completing 3rds, Immediately to the following;

Back (part B) – 5rds (Unbroken for each movement)

12 x KB/DB Beast Rows (50/35, 40/25)

12 x Gorilla Rows (3 different movements)

1. Isometric – Hold one side at the top/other side performs the row

2. Alternating singles

3. Seesaw (Up and Down together)

CORE

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds Each:

Jumping Jacks

Push-up to Down Dog

Hollow Hold

Jumping Jacks

Shoulder Taps

Flutter Kicks

B: Push Jerk (Build to a Moderate Complex)

1 Pausing Push Jerk

1 Push Jerk

*Pause for 2sec in the dip, 2 sec in the catch

Build to a weight slightly heavier than workout weight

Record heaviest complex

C: Metcon (Time)

3 Rounds:

25 V-ups

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

20/14 Cal Row/Ski or 15/12 Cal Bike

*20 Minute Time Cap

*Stimulus: 9-18min

*Choose weight you can complete in 2-3 sets

*Home Cal Sub 40 step ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Easy Run

10 Spidermans

5 Good Mornings

5 Back Squats

100m Easy Run

10 Squat

5 Romanian Deadlifts

5 Front Squats

B: Metcon (Time)

400m Run, 21 Burpees

400m Run, 15 Burpees

400m Run, 9 Burpees

250m Run, 9 Power Cleans (R+135/95, Rx 115/75)

250m Run, 15 Power Cleans

250m Run, 21 Power Cleans

*Stimulus: 12-20min

C: Metcon (No Measure)

21-18-15-12:

GHD Sit-ups on Wall Ball

After Each Set:

5 Inchworms

30sec Superman Hold

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT

Warmup: 2rds

10 x Shoulder/Chest rotation with small plates (Each Arm)

10 x Banded pull aparts

10 x Push-ups

PART A) Chest

100 Reps Floor Press: DB’s 60/45, 50/35#

When you break, complete the following;

10 IRON CROSS plate – Tempo 3:1 (Start overhead, slowly lower to parallel to floor. ELBOWS locked out), keep midline engaged

After completion - Immediately to the following;

4 x 12 WB Push-ups

4 x 12 WB Push-ups (Feet on WB)

TIME CAP 30min

"IF" you finish under the time cap: Max effort ABMAT Situps

Rest: 3min

PART B) Shoulders/Biceps

AMRAP 15

50m Farmers Carry (60/45, 50/35)

25m Single Arm OH carry (Right side)

25m Single Arm OH carry (Left side)

"21" Bicep Curls