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

HomeGrown AthletX - Functional Fitness

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A: Strict Gymnastics (AMRAP 7)

1 Pausing Strict Handstand Push-up

1 Strict Handstand Push-up

10 Alternating Pistols

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

10 Alternating Pistols

3 Pausing Strict Handstand Push-ups

3 Strict Handstand Push-ups

10 Alternating Pistols

*Add (1) Rep to Each Handstand Push-up Movement Until Time Cap

*Pistols Stay Fixed at 10 Reps in Between Each Round. scale as needed

*Pausing Strict Handstand Push-ups: 1 Second with Head touching the Floor but don't rest on head

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
1000m Run

Max Rounds in Time Remaining:

15 Box Jump (R+24/20, Rx20/16″)

12 Double DB Alt Renegade Rows (R+50/35, Rx 40/25)

9 Double DB Power Cleans

*Today’s AMRAP workout begins with a buy-in of 1000m that only happens once

*After completing the buy-in, you’ll work through as many rounds of the 15-12-9 in the time remaining

*Your score for the day is total rounds + reps completed (1000m run doesn’t count towards score)

*BOX JUMP-you need to stand to full extension on top of the box

*DOUBLE DB POWER CLEANS

Choose a moderate set of DBs that allows you to clear this station in 1-3 sets

*Only one head of the DB needs to make contact with the floor in the bottom

*Ensure the elbows finish forwards of the body at the top of each rep

HomeGrown AthletX - HGX-FIT

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A: Deadlift (5x5)

Percentage is based on 1RM on 10/22/2020

5x5 at 80-85% of 1RM (Time cap 20min)

B: Metcon (No Measure)

AMRAP 15

15 Power Cleans (135/95)

15 Burpees Over The Bar

15 Deadlifts (135/95)

15 Pull-ups

CORE: Sliders (Time cap 12min)

5 Rounds

10 x Alt Single Arm Forward Reach Plank

10 x Alt Single Arm Side Reach Plank

Immediately to…

5 Rounds

20/Side x Windshield Wipers (Plank position), Foot to Hand

20/Side x Mountain Climbers (Knee to opposite arm)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
5 Inchworms

10 squats

20 Single Leg Glute Bridges (10 Each Side)

20 Jumping Jack

B: Metcon (7 Rounds for time)

On the 3:00 x 7 Rounds:

15 Kettlebell Goblet Squats (R+70/53, Rx 53/44)

12 Kettlebell swings

9/7 Cal Row/Ski or 6/4 bike

*You’ll complete the 3 listed stations for time and then rest with whatever time remains

*Record your times for each round

*New rounds begin on the (0:00-3:00-6:00-9:00-12:00-15:00-18:00)

*Home cal sub 100m sprint

C: Metcon (No Measure)

3 Rounds
24 V-ups

12 KB Step forward alt Lunge (R+70/53, Rx 53/44)

*Hold KB However You Like

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

AMRAP 7

7 x DB Single Arm Devil Press (50/35, 40/25)

7 x DB SA Box Step Overs (24/20, 20/16)

AMRAP 15

10 x Air Squats

2 x TTB/Knees 2 Elbow

***ADD 2 TTB after each set of 10 Air Squats

HomeGrown AthletX - Functional Fitness

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A.: Metcon (5 Rounds for reps)

Tabata Saturday

Tabata Row/Bike/Ski for Max Calories

Tabata Hang Power Clean (R+135/95, Rx115/75)

Tabata Front Squat

Tabata Push Press

Tabata Sit-ups

Rest 1 min between each tabata

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

3 Rounds:

10 Drunken mt Climbers

10 Up dog down dog

10 PVC OHS

B: Overhead Squat (Positioning)

On the 2:00 x 5 Sets:

1 Pausing Overhead Squat (2s in bottom)

1 Overhead Squat

*Build up

Note: Record heaviest set

C: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

C1: Metcon (Time)

On the 15:00…

For Time (10 Minute Cap):

40 R+ Strict HSPU, Rx30 Strict HSPU

*Every Break: 3 Bar Muscle-Ups or C2B pull-ups

*HSPU sub strict DB press

*Home MU sub 3 bent over rows + 3 bench dips

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

All movements to be performed with an "EMPTY" barbell

Focus on quality of movement and active recovery

Buy-In: 150 Abmat Situps

30 Romanian Deadlift (45/35)

30 Hang Power Clean

30 Shoulder Press

50 Knee to elbows

30 Back Squats

30 Alternating Split Jerk

50 Knee to elbows

30 Reverse Lunge

30 Hang Power Snatch

30 Floor Press

Cash-out 200 Alternating Single Leg Vups (Every 20 = 10 Ankle Touches)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
20 Jumping Jacks

10 Up dog down dog

10 Glute Bridges

10 Russian Baby Makers

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
250m Run

9 Deadlifts (R+ 275/185, Rx 225/155)

250m run

9 Push-ups knee tucks

*Your score today will be the total Round + Reps completed at the end of the 15 minutes

Choose weight, reps, and variations that allow you to complete at least 4 rounds today

*This averages out to just under 1 minute per station

C: Metcon (Time)

Row/Ski Endurance
3,000m Row/Ski

On the 0:00: 21 GHD sit up on wall ball w/ feet anchored

On the 4:00: 18 GHD sit up on wall ball

On the 8:00: 15 GHD Sit-Ups on wall ball

On the 12:00: 12 GHD Sit-Ups on wall ball

On the 16:00: 9 GHD Sit-Ups on wall ball

On the 20:00: 6 GHD Sit-Ups on wall ball

*Home row/ski sun step ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (Time)

21-15-9:

Calorie Rows Ski or Bike

Burpee over rower or hurdle

*This will be repeated

C: Metcon (3 Rounds for time)

On the 10:00 x 3 Rounds:
400m Run

30/24 Cal Row/Ski or 21/17 Bike

250m Single DB Run (R+50/35, Rx 40/25)

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

*You’ll complete the listed work for time and rest with whatever time remains in the window

*New rounds begin on the (0:00-10:00-20:00)

*Record your times for each of the 3 rounds

*To get the right stimulus and build in enough rest, these rounds should take 8 min or less to complete

*This averages out to 2 min or less for each station

*Adjust the weights, reps, or distances as needed to meet this recommendation

*Home cal sub 150 DU or 300 singles