HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

Mobility (12min)
Foam Roller

Bands

Lacrosse Ball

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 30
15/12 Cal Row/Ski or 12/10 Cal Bike

8 SA Devil Press (50/35)

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

8 Toes To Bar

**Scale TTB**

Knees To Elbows

Knees To Waist

Abmat Situps

HomeGrown AthletX - Functional Fitness

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A. : Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Min

9 Snatches (R+ 135/95, Rx 115/75)

15 Chest to Bar Pull-Ups

21 Bar Facing Burpees

B.: Metcon (No Measure)

Core

3 Rounds

40 Russian Twist

30-sec side plank (each side)

20 Flutter Kicks

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

3 Rounds
25 V-ups

10 DB Bench Presses or Floor press if you don't have a bench

Max Unbroken Strict Pull-ups used a bend if needed

B: Metcon (3 Rounds for reps)

AMRAP 5:

40/30 Calorie Row Ski

20 Box Jump Overs (R+24/20, Rx20/16″)

AMRAP "Macho Man" (R+135/95, Rx 115/75)

Macho Man = 3 Power Cleans

3 Front Squats

3 Jerks

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Med Ball: Lunges in both directions (Fwd and Backwards)

4 Rounds

Chest Press

Tricep Ext (Behind neck – press up)

Front (Fully Extended) – Side to Side

Shoulders 2 Ovhd

Bicep Curls

Remaining Time: CORE

30 Med Ball Abmat Situps

30 Abmat Situps

10 Med Ball Circle of Death (5 Each Direction)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1 Minute Banded Pull-Aparts

1 Minute Side Plank (Each Side)

1 Minute Front Plank

B: Metcon (Time)

7 Rounds For Time
250m run

30 Double Unders

10 Strict Handstand Push-ups

MODIFICATIONS FOR DU

60 Single Unders

10 Strict Handstand Push-ups

10 Strict handstand push ups on box

10 L-sit DB press

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Snatch BB Warm-up
5 Good Mornings

5 Back Squats

5 Elbow Rotations (each side)

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

B: Barbell Complex (On the 1:30 x 6 Sets)

1 Power Snatch

3 Overhead Squats

*build to a heavy complex

**Record heaviest complex

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
21 Wallballs (R+20/14, Rx 16/12)

12 Power Snatches (R+95/65, Rx 75/55)

15 Toes to Bar

12 Overhead Squats

MODIFICATIONS FOR TTB

15 Knees to Elbows

15 Hanging knee rises

15 Sit ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

10 ROUNDS – Time CAP 20min

5 Bench Press (160/130)

10 Deadlifts (230/160)

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 (Time)

20 Single DB Box Step ups (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)

40 Supine barbell rows

500 Meter Run

80 Russian Kettlebell Swings (R+70/53, Rx 53/44)

500 Meter Run

40 Supine barbell rows

20 Single DB Box Step ups (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)

*On step ups hold DB any way you want

B: Metcon (No Measure)

Midline
3 Rounds

15 Weighted AbMat Sit-ups (use plate, DB, ball, whatever)

30 AbMat Sit-Ups (No Weight)

Rest As Needed Between Sets

you choose wt

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Olympic - Heavy
Percentages based on 1RM

10 Power Cleans @ 76%

8 Power Cleans @ 80%

6 Power Cleans @ 84%

4 Power Cleans @ 88%

2 Power Cleans @ 92%

B: Metcon (AMRAP - Reps)

5 Rounds for Reps
1 Minute Max Calorie Row, Ski or Bike

1 Minute Max Power Cleans (R+135/95, Rx 115/75)

1 Minute Max Burpees

1 Minute Rest

*Pick a number of reps for each and hold it throughout the 5 rounds

*Open standard is elbows in front of the bar on FS, hips fully open on the burpee.