HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

All movements to be performed with an "EMPTY" barbell

Focus on quality of movement and active recovery

30 Good Mornings

30 Romanian Deadlift (45/35)

30 Hang Power Clean

30 Shoulder Press

30 Reverse Curls

30 Back Squats

30 Alternating Split Jerk (BB Behind The Neck)

30 Bicep Curls

30 Cossack Squat

30 Hang Power Snatch

30 Curtsy Lunge

Cash-out 200 Alternating Single Leg Vups

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Snatch (Squat)

Heavy Single

*take 15 minutes to build to a heavy single

B: Metcon (Time)

3 Rounds
1000m Row/Ski

250 Meter Farmers Carry (R+50/35, Rx 40/25)

40 Alt Step forward Lunges

This long and sweaty piece will take between 20-30 minutes to complete

FARMERS CARRY

2 dumbbells are prescribed for this station, but you can also use kettle bells if we’re short on equipment

Choose a load that allows you to complete the 250 meters with 1-3 breaks

ALT STEP FORWARD LUNGES

These lunges are just completed with bodyweight, no external loads

MODIFICATIONS

1000m row/ski

50/35 Cal Bike

60 Shuttle Runs [10 Meters]

40 ALT STEP FORWARD LUNGES

40 Reverse Lunges

40 step ups

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Clean (Squat)

Heavy Single

*take 15 minutes to build to a heavy single

B: Metcon (Time)

3 Rounds
10 Front Squats (R+165/110, Rx145/85) (from the floor)

10 DB Renegade Rows (R+50/35, Rx 40/25)

10 Burpees

The 3 rounds are meant to be fast and furious

Volume is low, so we’re looking to keep the intensity high

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (6 Rounds for time)

On the 5:00 x 6 Rounds:

250m Run

350/300m Row/Ski

75 DU

We’ll complete the 3 listed stations for time and then rest with whatever time remains in the 5-minute window

New rounds begin on the (0:00-5:00-10:00-15:00-20:00-25:00)

These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between

Adjust distances or intensity to meet that recommendation

Record your times for each round

B: Metcon (No Measure)

Midline
TABATA

:20 Seconds L-Sit Flutter or b/t boxes or benches or Plates or Flutter Kicks on ground

:10 Seconds Rest

… Directly into:

1 Round:

50 Ab mat Sit-ups

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT

Warmup: 2rds (5 min)

10 x Banded pull aparts

30 Rotations per directions - with small plates in each hand (palms down). Begin with small circles and increase to larger circles then back down to small (Rotation count is 10/10/10), then switch directions

10 x Push-ups

PART B) Shoulder Stability

AMRAP 15

50m Farmers Carry, Go 25m down, then come back (DB’s 60/45, 50/35)

25m Single Arm DB OH carry (Right side)

25m Single Arm DB OH carry (Left side)

50 x Shoulder Taps

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Snatch (Complex: 6 Sets)

1 Pausing Power Snatch (1″ above parallel)

1 Pausing Squat Snatch (bottom)

On the Power Snatch, find the receiving position about 1″ above parallel. With the purposeful deeper catch focusing on footwork and positioning. A full pausing Squat Snatch to follow, with our pause in the bottom of our squat. Take your time, get your balance and standing up

Rest about 1:00 between sets

B: Metcon (Time)

5 Rounds
21 Wallballs Sq Jumps (R+20/14, Rx 16/12)

18 Alternating Dumbbell Power Snatches (R+50/35, Rx 40/25)

15 Box Jumps (R+24/20, Rx20/16″)

12 V-ups

*Score: Time it takes to complete the 5 rounds

*Time cap 25 minutes.

The goal is to choose weights, variations, or rep schemes that allow the work to be completed under the cap

WALLBALLS SQ JUMPS

Choose a weight that you could complete for 15+ unbroken reps when fresh

ALTERNATING DUMBBELL POWER SNATCHES

Let’s choose a weight that can be completed for 20+ reps unbroken when fresh

We’ll alternate arms on every rep and both heads of the dumbbell should make contact with the floor between the feet

BOX JUMPS

These are standard box jumps, which require full extension at the top of each rep

Jump up to the box for "R+ and RX"

We encourage all athletes to step off or jump off the box instead of the riskier "rebounding" option

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

6 Rounds
DB Complex – Switch Sides Each Round

10 DB Single Arm Hang Cleans (50/35, 40/25)

10 DB Single Arm Front Squats

10 DB Single Arm Push Press

10 DB Single Arm OH Lunge

Time Remaining: CORE

EMOM: 10

ABMat Situps

Russian Twist

Hollow Rock

Vups/Knee ups

Ankle Touches

Plank Touches (Reach forward)

Side Plank – Right

Side Plank – Left

Bicycles

Rocking Chair

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Minutes

500 m Run with one DB (R+50/35, Rx40/25)

21 Box Jump Overs (R+24/20, Rx20/16)

15 Man Makers

9 DB Sit ups

B.: Metcon (No Measure)

Core

2 Rounds

:40 on / :20 off

- Mountain Climbers

- Hollow Hold

- Plank

- Superman’s

- Windshield Wipers

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (3 Rounds for reps)

[0:00 – 10:00] 1 Mile Run

Max Clean and Jerks (R+135/95, Rx 115/75)

[10:00 – 13:00] Rest

[13:00 – 20:00] 800m Run

Max Power Snatches (R+115/75, Rx 95/65)

[20:00 – 23:00] Rest

[23:00 – 27:00] 400m Run

Max Thrusters (R+95/65, Rx 75/55)

As the time windows decrease (10-7-4), so do the run distances and weights on the barbell

Your score for each round is total reps on the barbell

We’ll rest 3 minutes between rounds and change out weights

RUN

If your best mile is above 8:30, reduce the distances to 1200-600-300 meters respectively

This gives you enough time on the barbell for each round

See "modifications" for running alternatives

BARBELL LIFTS

Choose your weights for each movement based off the following recommendations:

Clean and Jerks: 9+ Unbroken Reps When Fresh

Power Snatches: 15+ Unbroken Reps When Fresh

Thrusters: 21+ Unbroken Reps When Fresh

MODIFICATIONS

1 MILE RUN

100/75 Cal Bike

800 METER RUN

50/35 Cal Bike

60 Shuttle Runs [10 Meters]

400 METER RUN

25/18 Cal Bike

30 Shuttle Runs [10 Meters]

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1:

Push ups

V-ups

B1: Metcon (Time)

Part 1

For Time, with a 30:00 Time Cap:

2000m Row/Ski or 100/75 Cal Bike

150 Double-Unders (300 singles)

100 Bar-Facing Burpees

B2: Hang Clean

Part 2

In Time Remaining until the 30:00 Cap:

Build to a 1RM Hang Squat Clean