HomeGrown AthletX - Functional Fitness

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A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 31 Min

31 Pumpkin Squat Cleans

31 Pumpkin Sit-ups

31 Pumpkin squat jumps

250m OH Walking lunges

500 m Run with pumpkin

*Pumpkin never touches the ground.

5 Burpees penalty every time the pumpkin touches the ground.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds Each:

Samson Stretch

Up Dog Down Dog

Spidermans Stretch

Cossack Squats

Mountain Climbers

Russian Baby Makers

Push-up to Down Dog

Slow Air Squats

Frog Hops

Air Squats

B: Metcon (Weight)

3 Rounds

10 Double Dumbbell Bent-over Rows

20 Alternating Dumbbell Bench Press

Rest as needed between.

C: Metcon (Time)

21-18-15-12-9:

Front Squats (R+115/75, Rx 95/65)

250m Run

CTB Pull-Ups

250m Run

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1min Row jump rope

10 PVC Pass Through

10 PVC Overhead Reverse Alt Lunges

B: Gymnastics Stamina (On the 3:00 x 5 Rounds: (15:00))

30 Double Unders

30% of Max Bar Muscle-ups or pull up work

30 Double Unders

30% of Max Strict Handstand Push-ups

*Recovery jump rope with Time Remaining

*Home MU Sub Pendlay rows

C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scaled = 75/55

HomeGrown AthletX - HGX-FIT

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A: Metcon (Weight)

LEGS:

Back Squats For Load – 6 x 4 (rest :90 B/T sets)

Rest 5min

30 Back Squats (Bodyweight)

1,000m Run

CORE: TBD

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
10 Push-up to Down Dog

10 Air Squats

10 empty bar DL

10 bent over barbell rows

B: Squat Clean and Jerk (Complex 6 Sets)

1 Pausing Hang Squat Clean (2sec above knee)

1 Hang Squat Clean

1 Split Jerk

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
1000m Run

15 T2B

15 Hand Release Push-ups

30 AbMat Sit-ups

*Home Sub T2B=V-ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back (part A) – 4rds Time cap 20min

10 x BB Bent Over Rows (Wide grip)

10 x BB "Yates" Rows (Supinated grip)

10 x Strict Pull-ups

After completing 3rds, Immediately to the following;

KABATA STYLE – Focusing on Static training (Static Holds) – Time 24min

20s on / 10s static hold (4rds per movement) X 2

• Front Delt Raises

• Side Delt Raises

• Rear Delt Raises

• Bicep Curls

• Push-ups (static hold = 1" plank)

*** We are using "light" weights due to the static holds. Empty BB or small plates.

20s of work/reps – DO NOT go out HOT!! Maintain a good pace, break when needed

10s of "Static Hold"

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
10 Up Dog Down Dog

10 alt Spidermans

10 Cossack Squats

B: Strict Gymnastics

21-15-9:

Strict Ring Dips

Strict Toes to Bar

*Home Sub T2B=v-ups, Ring dips=bench dips

C: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

50-40-30-20-10

Landmine Rows

DB Pull-Overs (Bench)

DB Floor Press or Bench Press

B: Metcon (No Measure)

Core: Dbl Tabata (8 Rds)
40s of work, 20s rest

DB Ankle Touches (light DB)

Bicycle Crunch

DB Plank drag throughs (25/15,20/10)

Hollow Rock or Hold

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time:

Buy in: 1000 M Run

2 Rounds :

20 Hang Squat Cleans (R+115/75, Rx 95/65)

20 Box Jump (R+ 24/20, Rx 20/16)

20 Push Jerk (R+115/75, Rx 95/65)

Cash out: 50 Burpees

CAP: 30 Min

HomeGrown AthletX - Functional Fitness

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A: 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

B: Front Squat + Back Squat

5 Supersets
3 Front Squats

6 Back Squats

Rest as needed between sets

Set 1: 50% 1RM Front Squat

Set 2: 53% 1RM Front Squat

Set 3: 56% 1RM Front Squat

Set 4: 59% 1RM Front Squat

Set 5: 62% 1RM Front Squat

C: Metcon (AMRAP - Rounds and Reps)

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

40 Single Arm Alternating DB Snatches (R+50/35, Rx 40/25)

43/33 row/ski or 30/24 Cal Bike

20 Toes to Bar

*home cal sub=86 step ups, T2B=v-ups