HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

100m run

10 Up Dog Down Dog

10 Glute Bridges

10 Shoulder Taps

B: Metcon (Weight)

Double Dumbbell Bench Press

After Each Set:

30 Banded Pull Aparts

C: Metcon (3 Rounds for time)

[On the 0:00]:

1 Mile Run

[On the 10:00]:

3 Rounds:

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

12 Lateral Barbell Burpees

9 Thrusters

[On the 20:00]:

1 Mile Run

*You’ll have 10 minutes to complete each of the 3 scored sections in today’s workout

*Cap each of these efforts at 9 minutes, giving you at least 1 minute to rest and transition to the next part

*Record your score for the first mile run, the 3 round triplet, and the second mile run separately

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Deadlift: Work towards 1RM (Time Cap 30min)

Then 3x3 at 85-90% of 1RM

3 Drop sets, then 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.

3 Rounds: (Weights used as an example)

NOTE: Complete 3rds before moving to next movement

10 Barbell Bicep Curls 75#

10 Barbell Bicep Curls 65#

10 Barbell Bicep Curls 55#

Rest 1min

12 Upright Row 100#

12 Upright Row 90#

12 Upright Row 70#

Rest 1min

HomeGrown AthletX - Functional Fitness

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A: 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 in front of chest

20 Banded Pull Aparts overhead

10 Banded OHS

B: Power Snatch (Wave)

12 Sets of 1

Set 1: 79%

Set 2: 82%

Set 3: 85%

Record Set 9 at 91%

C: Metcon (Calories)

AMRAP 16
Max Calorie

[On the 0:00]: 21 Kettlebell Swings (R+53/35, Rx44/26)

[On the 2:00]: 21 AbMat Sit-ups

[On the 4:00]: 21 Kettlebell Swings

[On the 6:00]: 21 AbMat Sit-ups

[On the 8:00]: 21 Kettlebell Swings

[On the 10:00]: 21 AbMat Sit-ups

[On the 12:00]: 21 Kettlebell Swings

[On the 14:00]: 21 AbMat Sit-ups

*The goal of this 16 minute piece is to accumulate max calories on the Row Ski or bike

*This progress will be interrupted by other movements that take place every 2 minutes

*The workout begins on the 0:00 with 21 kettlebell swings

*Choose a moderate weight Kettlebell that you are able to swing unbroken for all 4 sets

*These are full swings that finish all the way overhead with the arms perpendicular to the ground

*After completing the 21 reps of swings or sit-ups, you’ll transition back to the Row/ski or bike until the next round begins

*This format will work out to around 1 minute on the row/ski or bike for each round

*Your score at the end of the workout is total calories completed on the row ski or bike

*Home row/ski or bike sub =step ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

A) 50-40-30-20-10-50

KB Russian Swings (53/35)

5-5-5-5-5-5

DB Man Makers (50/35)

Note: Man Maker=Push-up+Row+Row+Squat clean+thruster

B) 4 x 15

Turkish sit-ups with a plate (legs straight)

Paloff Banded Press (resist the band from pulling you towards the rig - engage core)

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: Metcon (5 Rounds for reps)

5 Rounds
15/12 Cal Row/Ski or 11/8 Cal Bike

Max unbroken Handstand on Box or wall is available

*Home cal sub 25 du or 50 singles

C: Metcon (Time)

3 Rounds
30 Power Snatches (R+75/55, Rx 65/45)

30 Box Jump Overs (R+24/20, Rx20/16″)

30 Supine bar rows

250m Run

*There is a 25 minute time cap on this piece

*In order to make it in under the cap, athletes will need to average about 2 minutes per movement on every round

*Adjust the weight, variations, or rep numbers in order to complete each station in 2 minutes or less

*home bar rows BB bent over row same wt as snatch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds:

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: Gymnastics Stamina

Not for Time
1:30 Light Row Ski or Bike, 35% Max Ring MU sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows)

1:30 Light Row Ski or Bike, 45% Max Ring MU

1:30 Light Row Ski or Bike, 55% Max Ring MU

2:00 Light Row Ski or Bike, 35% Max Ring MU

2:00 Light Row Ski or Bike, 45% Max Ring MU

2:00 Light Row Ski or Bike, 55% Max Ring MU

*Home Row ski bike sub jump rope the same times as above

C: Metcon (Time)

3 Rounds
800m Run

20 Toes to Bar

10 Front Squats (R+185/125, Rx155/105)

*Home sub T2B =v-ups

*30 min Time cap

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

A) 5 x 10

Bulgarian Split Squats (2 DB’s)

Half Kneeling "Bottoms Up" KB Press (Abmat for knee)

Landmine Rows (Single Arm)

C) 3 x 15

Turkish sit-ups with a plate or 2 DB’s (legs straight)

Paloff Banded Press (resist the band from pulling you towards the rig)

HomeGrown AthletX - Functional Fitness

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A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Min

60 Calorie Row/bike/Ski

50 KBS (R+53/35, Rx 44/26)

40 Push ups

30 Goblet Squats (R+53/35, Rx 44/26)

20 Pulls ups

10 Man Makers (R+50/35, Rx 40/25)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Coaches Warm-up

B: Back Squat

On the Minute x 5 – 2 Back Squats

Rest 1:00

On the Minute x 5 – 1 Back Squat

*Build up

Record heaviest single

C: Metcon (Time)

1000m Run

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

50 Lateral Barbell Burpees

*This piece is designed to take between 10-15min to complete

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10 Up dog down dogs

10 Glute Bridges

10 Single Leg Glute Bridges (Right)

10 Single Leg Glute Bridges (Left)

10 Alternating Bird Dogs

10 Front Plank to Push-up Plank

10 Scap Pull-ups

B: Strict Gymnastics

Quality
100% of Max Effort Strict Handstand Pushups

100% of Max Effort Strict Pull-Ups

Rest 1:00

80% of Max Effort Strict Handstand Pushups

80% of Max Effort Strict Pull-Ups

Rest 1:00

60% of Max Effort Strict Handstand Pushups

60% of Max Effort Strict Pull-Ups

*Sets do not need to be unbroken, but we are moving with a purpose here.

*Home pull up sub bent over rows

*HSPU sub L-sit DB strict press

C: Metcon (5 Rounds for time)

Every 4 Minutes x 5 Rounds
30 Air Squats

250m Run

7 Clean and Jerks (R+115/75, Rx 95/65)

*In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window

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

*Record your times for each round, as your final score will be the slowest of the 5 efforts

*These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between

*AIR SQUATS-Choose a rep number that takes about 1 minute to complete. Ensure we’re meeting the full range of motion during this faster movement

*CLEAN AND JERKS-Choose a light-moderate weight that you can complete for 15+ reps unbroken when fresh

Within the workout, we’re looking for touch-and-go sets or very fast singles. This station should be cleared in less than 1 minute