HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

Time Cap 8min
4 RFT

20 Box Jump Overs (24/20, 20/16")

10 DB Alt Snatch (50/35, 40/25)

5 DB OVHD Squat

B: Metcon (AMRAP - Rounds and Reps)

20min
400M Run

15 DB/KB Russian Swings (pair)

Max UNBROKEN DB/KB Push Press

Choose weight

C: Metcon (No Measure)

Burner (Time Cap 10min)
5 RFT

20 Air Squats

20 Alt Lunges

20 Alt Split Jump Lunges

10 Squats Jumps

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Time Cap 8min
4 RFT

20 Box Jump Overs (24/20, 20/16")

10 DB Alt Snatch (50/35, 40/25)

5 DB OVHD Squat

B: Metcon (AMRAP - Rounds and Reps)

20min
400M Run

15 DB/KB Russian Swings (pair)

Max UNBROKEN DB/KB Push Press

Choose weight

C: Metcon (No Measure)

Burner (Time Cap 10min)
5 RFT

20 Air Squats

20 Alt Lunges

20 Alt Split Jump Lunges

10 Squats Jumps

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time

50/42 calorie Row/Ski or Bike 41/36

Then:

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

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

Strict Pull-ups

Then:

50/42 calorie Row/Ski or Bike 41/36

HomeGrown AthletX - Functional Fitness

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A: Metcon (6 Rounds for weight)

Barbell Complex
On the 1:30 x 6 Sets:

3 Front Squats

3 Push Press

*build to a heavy complex

B: Metcon (Time)

5 Rounds
400m Run

10 Thrusters (R+115/75, Rx 95/65

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back: 8 Rounds

10 x Bent Over Row (wide grip)

10 x Pendlay Rows

10 x DB Bent Over Reverse Fly (Moderate-Heavy)

5 Strict Pull-ups (scale, Supine grip)

REST 3min

EMOM 10 (Off the RIG)

Min1 – Max effort BB Row (pronate grip)

Min2 – Max effort BB Supine Row

HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

Stamina Conditioning
AMRAP 8:

3-6-9-12-15-18-21-24-27-30:

Unbroken Wallballs

*Your Choice Weight

*These are full Sqauts and hit target

*5 Burpee Penalty

B: Metcon (Time)

10 Rounds For Time [25 Minute Cap]
10 Single DB Box Step ups (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)

8 T2B

10 DB Renegade Rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Single DB Warm-up
3 Rounds 10 reps each

Single DB Deadlift (Between Legs)

Single DB Russian Swings

Single DB Strict Press (hold both heads of the DB)

B: Metcon (4 Rounds for time)

On the 5:00 x 4 Rounds
20 Alternating DB Snatches (R+50/35, Rx 40/25)

40 Air Squats

29/21 Cal Row/Ski or 20/15 Cal Bike

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Midline
10-8-6-4-2:

Inchworms

Hamstring Walk Outs

*15 GHD Wallball Sit-Ups after each set

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
12 Box Jump Overs (R+24/20, Rx20/16″)

12 Deadlifts (R+155/105, Rx125/85)

9 Bar-Facing Burpees

9 Hang Power Cleans

6 Hand Release Push-ups

6 Push Jerks

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

10 ROUNDS – Time CAP 20min

5 Bench Press (155/125)

10 Deadlifts (225/155)

REST 3min

10 ROUNDS – Time CAP 20min

5 Close Grip Bench Press (Moderate/Heavy)

5 DB/BB Skull Crushers (Moderate/Heavy)

5 DB Pullovers (Heavy)

Remaining time:

GHD

Vups

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Stamina Squats
On the Minute x 8 (4 Rounds):

Min 1 – 5 Front Squats

Min 2 – 10 Back Squats

*Barbell Loaded @ 60% 1RM Front Squat

*The wt stays the same across all sets

B: Metcon (Time)

1000m Run

100 Double Unders

800m Run

100 Double Unders

1000m Run

*30min time cap