HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
250m Run

10/10 Side Plank Banded Rows

10 Hollow Rock

10 PVC Pipe Passthroughs

10 PVC Pipe or Empty Barbell OHS

B: Warm-up (No Measure)

Barbell Primer
3 Hang Snatch High Pull

3 Hang Power Snatch

3 Snatch Balance

3 Overhead Squat

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Take next 4min and build to starting weight

C: Snatch (Complex)

Every 2:00, 8 Sets

Snatch Pull + Hang Squat Snatch + TnG Squat Snatch

Start at 72%, Increase to a Heavy for the Day

*Note: Record heaviest complex

D: Metcon (Time)

3 Rounds
400m Run

11 Burpee Box Jump Overs (R+24/20, Rx20/16″)

7 Ring Muscle-Ups

SUBS RMU = Rx15 Chest to Bar Pull-Ups

7 Banded Strict Pull-Ups+ 7 box dips

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Part A: 2 Couplets

15min Time Cap:

10-8-6-4

DB/KB Goblet Squats

Burpee to bar (target)

Rest 2min

20-16-12-8

BB pronate rows (off J hooks)

Wall Ball

Part C: Core EMOM 10

Min 1: Banded Pallof Press

Min 2: Banded Pallof March (in place)

Min 3: Banded Pallof Single Leg Hold (Alt every 3sec)

Min 4: Banded Pallof Walkout (athletic position)

Min 5: Banded Pallof Rotation

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
250m Run

8/8 Single Leg Romanian Deadlift

6 (Inchworm Push-Up + Squat)

20 Alt Weighted BB Dead-Bug

20 Alt Weighted BB Glute Bridge March

B: Metcon (Time)

Partner WOD
60 Deadlifts (R+115/75, Rx 95/65)

60 Box Jumps (R+24/20, Rx20/16″)

50 Deadlifts (R+135/95, Rx 115/75)

50 Box Jumps

40 Deadlifts (R+185/125, Rx155/105)

40 Box Jumps

30 Deadlifts (R+ 225/155, Rx 165/125)

30 Box Jumps

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

20 Box Jumps

Goal: 18:00-25:00

Time Cap = 30:00

SUB: DL wt =30-40-50-60-70% of 1RM Deadlift for Weights

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
1:00 Row Ski or Bike

8 Scap Pull-Ups

50m DB Single Arm OH Carry

5 Strict Toe to Bar

B: Rope climb technique (Skill work)

-Go over Footwork for normal rope climbs

-Go over legless rope climbs. How to be safe at the top for the touch and foot position for the descent

C: Metcon (Time)

5 Sets
1 Legless Rope Climb

16/13 Cal Row Ski 12/9 Bike

9/9 Single Arm Push Press (R+50/35, Rx 40/25)

16/13 Cal Row Ski or 12/9 Bike

2 Rope Climbs

Rest: 2:00 b/s

Goal: 3:30-4:30/Round

Time Cap = 30:00

SUB: rope climb=5/5 Single Arm Ring Rows

HomeGrown AthletX - HGX-FIT

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A: Deadlift

Working sets between 65-85%

Every 2min x 6 Rounds

8 Deadlifts

8 Good Mornings

***BUILD EACH ROUND***

B: Metcon (No Measure)

3x 5:00 AMRAPs
WOD:

AMRAP 5

5 Deadlift 185/125

4 Bar Facing Burpees

REST 2min

AMRAP 5

5 Deadlift 225/155

8 Chin-ups

REST 2min

AMRAP 5

5 Deadlift 255/185

12 Goblet Squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets or 10:00
250m Run

10 Air Squats

5 Inchworm to Hollow Hold (1sec)

5 Hang Snatch High Pull

5 Hang Muscle Snatch

B: Bulgarian Split Squat

Lunge with back foot on 12'' box
Leg Strength Accessory

4 Sets, For Quality

8/8 Bulgarian Split Squat

*build up if possible

C: Metcon (Time)

250m Run

25 Wall Balls (R+20/14, Rx 16/12)

15 Power Snatch (R+75/55, Rx 65/45)

400m Run

25 Wall Balls

15 Power Snatch

500m Run

25 Wall Balls

15 Power Snatch

800m Run

25 Wall Balls

15 Power Snatch

1000m Run

Time Domain:

20:00-25:00

Time Cap = 30:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Plank

B: Handstand Walk (Skill Work)

-Wall Walk + Shoulder Taps

-HS Walk to Wall

-Partner HS Walks

C: Metcon (No Measure)

20:00 EMOM
min 1: Chest to Bar Pull-Ups

min 2: Distance Handstand Walk

min 3: GHD Sit-Ups

min 4: Cals

min 5: Rest

Goal: 10-20 Chest to Bar, 25ft-50ft HS Walk, 15-20 GHD Sit-Up

SUBS: C2B=Strict Pull-Ups, Chin Over Bar Pull-Ups, Ring row

HSW=Wall Walks, Shoulder Taps

GHD=ab mat sit ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
10/10 Single Leg Glute Bridges

:20sec Hamstring Plank

3/3 Kneeling Jump to Lateral Broad Jump

B1: Back Squat (Find Heavy 2RM)

On a 10:00 Clock Find a Heavy 2RM for the day.

Rest 5min

B2: Back Squat

Complete 20 Reps @ 80% of today 2RM

Time Cap = 5:00

% Based on 2RM Back Squat from toda

C: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP
3-6-9-12-15-18...

American KBS (R+53/35, Rx44/26)

Burpees

*24 Double Unders b/s

Goal: Round of 18

SUB: 48 single unders

HomeGrown AthletX - HGX-FIT

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A: Bench Press (5 x 3 at 90% Approx 20min)

B: Metcon (No Measure)

Conditioning:

4 Rounds: Approx 15-20min

10/10 Single Arm DB Rows

10 Close Grip Bench Press

10 Bench DB Pull Overs

10 Rear Delt Flies

15 Banded Tricep Ext

Core: Sub 10min

10-20-30

GHD

Toes To Bar or Knees To Elbows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
5 Romanian Deadlift

5 Sumo Stance Good mornings

10 Alternating Supine Leg Raises

5 Kip Swings

B: Warm-up (No Measure)

Barbell Primer (light to moderate weight)
6:00 AMRAP for Quality

3 Clean High Pull

3 Clean Muscle Clean

3 Strict Press

3 Push Press

3 Push Jerk

C: Metcon (Weight)

Barbell Complex
Power Clean + Hang Power Clean + Push Jerk

Every :90, 9 Sets

Set 1: 2+1+2 @ 65%

Set 2: 2+1+1 @ 70%

Set 3: 1+1+1 @ 75%

Set 4: 2+1+2 @ 70%

Set 5: 2+1+1 @ 75%

Set 6: 1+1+1 @ 80%

Set 7: 2+1+2 @ 75%

Set 8: 2+1+1 @ 80%

Set 9: 1+1+1 @ 85

*Record Set 9

D: Metcon (Time)

30 Toe to Bar

30 Clean and Jerk (R+135/95, Rx 115/75)

30 Toe to Bar

SUBS: 30 Knee to Elbow or 30 V-Ups or supine toe to bar