HomeGrown AthletX - Functional Fitness

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A: Power Clean

5 Rounds build if possible

2 Pausing Hang Power Clean

1 Pausing Power Clean

*All pauses are for (1) second in catch position.

Note: Record heaviest complex

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
60 Double Unders

25/18 Cal Row/Ski or 20/15 Cal Bike

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

*Your score today is the total number of rounds + reps completed

*Home Cal Sub 400m Run

C: Metcon (No Measure)

3 Rounds not for time but 10min cap
15 Weighted Glute Bridges

12 Reverse alt step lunges (6 Each Leg)

9 Strict Toes to Bar

HomeGrown AthletX - Functional Fitness

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A: Strict Gymnastics (3 Rounds)

AMRAP 2:

50 Double Unders

Max Strict Handstand Push-ups in Time Remaining

Directly Into…

AMRAP 2:

50 Double Unders

Max Strict Pull-ups in Time Remaining

*Rest 1 Minute Between Rounds

Each Round is 4 Minutes On, 1 Minute Off

*This will be repeated

B: Metcon (Time)

21-15-9:

Kettlebell Swings (R+53/35, Rx44/26)

Burpees

Directly Into…

800 Meter Run

*Our conditioning piece begins with a 21-15-9 and ends with a cash-out run, flows like this:

21 Kettlebell Swings

21 Burpees

15 Kettlebell Swings

15 Burpees

9 Kettlebell Swings

9 Burpees

800 Meter Run

*We expect this piece to take between 10-14min to complete with a 14min cap

C: Metcon (No Measure)

Midline: 3 Rounds
10 Weighted Sit-ups

20 Sit-ups (Unweight)

:30 Second Hollow Hold

*Rest 1 Minute Between Sets

HomeGrown AthletX - Functional Fitness

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A: Back Squat (3 x 5)

*complete 3 working sets of 5 back squats

*Before the working sets, we’ll complete a few warm-up sets

*There is the option to build to a heavy set of 5 or stay at a challenging load across

*Record the weight used for all 3 sets

B: Metcon (AMRAP - Rounds and Reps)

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

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

20 Box Jumps (R+24/20, Rx 20/16″)

20 Overhead Squats

250m Run

*If we had to describe the feeling of this workout, it would be "light and long"

*With a good amount of time to work today, it’s all about finding a manageable break-up plan and pace

*Your score today is the total number of Rounds + Reps completed

HomeGrown AthletX - Functional Fitness

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A: Gymnastics Stamina (Not For Time)

1:30 Easy Row Ski or Bike, 45% Max Ring Muscle-ups or pull up work

1:30 Easy Row Ski or Bike, 50% Max Ring Muscle-ups

1:30 Easy Row Ski or Bike, 55% Max Ring Muscle-ups

2:00 Easy Row Ski or Bike, 45% Max Ring Muscle-ups

2:00 Easy Row Ski or Bike, 50% Max Ring Muscle-ups

2:00 Easy Row Ski or Bike, 55% Max Ring Muscle-ups

B: Metcon (Time)

3 Rounds
500m Run

6 Rounds of "The Chief"

*Today’s bodyweight and barbell workout includes rounds of a popular benchmark: "The Chief"

1 Round of "The Chief" is:

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

6 Push-ups

9 Air Squats

*After finishing the 500m run, you’ll complete all 6 rounds of "The Chief" before beginning the next round of running

*In total, we’ll complete 1500m of running and 18 rounds of "The Chief"

*Your score today is the total time it takes to complete the 3 rounds

*We expect this piece to take between 18-25 minutes to complete with a 25min cap

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Shoulder Stability

EMOM 15

BB Overhead Fwd Lunges

KB Single Arm Bottoms Up Press/Side (Hold for :20 to :30s), If you can hold for over :30s, go up in weight

BB Front Delt Raises

REST 2min

EMOM 12

Paloff Banded Press/Side (resist the band from pulling you towards the rig – engage core)

Vups

HomeGrown AthletX - Functional Fitness

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A: Push Press (work to find a Heavy Set of 3)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
3 Push Presses (R+115/75, Rx 95/65)

3 Toes to Bar

3 Calorie Row Ski or Bike

6 Push Presses

6 Toes to Bar

6 Calorie Row Ski or Bike

[Add 3 Reps Every Round]

*This two-part training day will focus on cycling heavy and moderate weight push presses

*Note that for both of these parts, there is no re-bend of the knees after driving the weight overhead

*In our strength piece, we’ll build to a heavy triple out of the rack

*The barbell comes from the floor in today’s ascending rep conditioning piece

*Reps will climb by 3 reps every round

*Your score at the end of the 12 minutes is total reps completed

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

ONE DUMBELL – NO PROBLEM
Shoulders: 4 Sets

10/Side x Half Kneeling Crush Grip DB Press

10/Side x Tall Kneeling DB Single Arm Push Press (3s Eccentric – Downward motion)

REST 2min

Upper Body: 4 Sets

12 x Crush Grip Bent Over Row

8/Side x Single Arm DB Floor Press

12 x Crush Grip Bicep Curl

6/Side x DB Walk Over Push-ups

12 x DB Leg Lift Overs

REST 90s Between Sets

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

For Time:

1000 m Row/Ski or Bike 65/55 Cal

Then

3 Rounds

30 Wall Ball (R+ 20/14, Rx 16/12)

30 Burpees

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

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1min Row Ski or Bike

10 Up dog down dog

10 Russian Baby Makers

10 Squats

B: Strict Gymnastics (3 Rounds of Practice (Not for Score):)

1:00 – 3-Pause Strict Pull-Up

*3-Pause Strict Pull-Ups: 1s pause halfway up, 1s pause with chin over the bar, 1s pause halfway down.

1:00 – Hollow rock or hold

C: Metcon (Time)

800 Meter Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800m Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800m Run

*800m Run Subs= 50/35 Calorie Bike

Home Sub 50 DU

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Minute Each
Spiderman

Samson stretch (:30s Each Side)

Push-up to Down Dog

Plank

Side Plank (:30s Each Side)

Hollow Hold or rock

B: Squat Snatch (Heavy Complex)

Heavy Complex:

1 Squat Snatch

1 Hang Squat Snatch

1 Overhead Squat

*We’ll start by working a 3-rep complex that is designed to be completed unbroken. "Heavy" is relative based on the athlete

*For athletes with excellent technique, the goal will be to build up in weight

*For athletes who need more work on mobility or technique, keep the weight lighter.

*This first piece is for everyone, regardless of where they are with this movement

Note: Record heaviest complex

C: Metcon (Time)

40/30 Cal Row/Ski or 30/21 Cal Bike

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

40/30 Cal Row/Ski or 30/21 Cal Bike

*This shorter cardio and weightlifting workout is designed to take between 6-10 minutes

*SQUAT SNATCHES-Choose a light-moderate weight that you could cycle for reps. This should be a station that can be completed in less than 4 minutes (5 reps on the minute)

**For athletes who struggle with technique or mobility, there are several options:

1) Lower the weight and complete as squat snatches

2) Complete these as power snatches instead

3) De-construct the squat snatch into: power snatch + overhead squat

*Home cal sub 400m Run