HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Tabata warm-up
:20 On / :10 Off

Single or Double Unders

Plank Shoulder Taps

Air Squats

KB Swings (light)

B: Metcon (Weight)

Strength
Every 2:00 for 8:00

8/8 Bulgarian Split Squats 20x1 Tempo

3-5 Reactive Stick Jumps

-sub for reactive stick jumps could be broad jumps, high box jumps, or just squat jumps

C: Metcon (Time)

4 Rounds for Time

400m Run

12/10 Deficit DB Push-Ups

10 Dual DB Box Step-Overs (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)

40 Double Unders

Each partner will complete the full 4 rounds of these movements, but there is a little caveat to how teams will get this done. One partner starts on the run and one starts on the DB movements. If you never catch up to your partner then you will be able to finish in the fastest time possible with no rest periods. However it is likely that you will catch your partner at some point and need to rest. Goal here for each partner is to limit any rest periods and try to stay ahead of your partner

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
6 Inchworm Push-Ups

:30/:30 Pallof Press Hold

8/8 Staggered Stance Barbell Good-Mornings

10 Alt Dead-Bugs w/3sec pause at ext.

10 Alt Bird-Dog w/3sec pause at ext.

B: Deadlift

In a 15:00 Window

5 Reps @ 75%

3 Reps @ 80%

1 Rep @ 85% x 3 Sets

R: as needed b/s

*Record heaviest single

C: Warm-up (No Measure)

WOD Primer
10 Bar Kip Swings

5 Strict Pull-Ups

5 Strict Knee Raises

3 Hang Snatch High Pull

3 Hang Power Snatch

—

Add weight until you reach your working weight

D: Metcon (2 Rounds for time)

0:00-8:00

For Time

15-12-9

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

Chest to Bar

Time Domain: 4:00-7:00 for both sections

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
2:00 Cardio Choice

10 up dog down dog

20 shoulder taps

:30sec wt Dead-Bug

10 Plank Bird-Dogs

B: Metcon (No Measure)

Every 2:30 for 12 Sets

6 Burpee Over Rower or hurdle

15/12 Cal Row or 11/8 Cal Bike

20 Resistance Band Ski

SUB Row Cals 12/9

C: Metcon (No Measure)

Core Finisher
4 Rounds

10 Hollow Rocks

20 Mountain Climbers

- Max Unbroken L-Sit

*Tuck L-Sit if Needed

R: as needed b/s

HomeGrown AthletX - HGX-FIT

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A: Front Squat (1 1/4)

5 x 3 at 65-70%

Increase from last week

B: Metcon (No Measure)

BACK:

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality, Cap 10:00
1:00 Bike

5 No Dip Muscle Clean and Press (Empty Barbell)

5 Squat Cleans

5 Tall Box Jumps

:20-:30 Handstand Hold (Wall Supported)

B: Weightlifting Complex

Every 2:00 for 12:00

Power Clean + Hang Squat Clean + Front Squat + 2 Jerk

*start @ 60-65% and build to a heavy complex

C: Metcon (No Measure)

16:00 EMOM

Min 1: 3-5 Wall Walks

Min 2: 7 Hang Power Cleans + 7 S2OH (R+135/95, Rx 115/75)

Min 3: 21/15 Cal Row or Ski or 15/11 Cal Bike

min 4: 15 Wall Balls (R+20/14, Rx 16/12)

*Record total reps for each movement in notes

HomeGrown AthletX - HGX-FIT

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A: Bench Press (4 Rounds)

4-3-1, 4-3-1, 4-3-1, 4-3-1

Rest 2-3min between rounds

B: Metcon (No Measure)

Conditioning: "Couplets" performed as "Supersets"

20 DB Bent Over Rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Gymnastics Warm-up
Banded Shoulder Prep

-10/10 Banded Single Arm Straight Arm Lat Pull-Down

-10 Banded Pull-Aparts palms down

-10 Banded Pull-Aparts palms up

----

2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Bar Muscle-Up Drills (15:00-20:00 Practice)

-Bar in Rack Banded Muscle-Up

-Banded Bar Muscle-Up

-Box Bar Muscle-Up

-Dynamic Hip to Bar

C: Metcon (Time)

30 GHD Sit-Ups or Weighted Sit-Ups (15/10# Plate)

15 Bar Muscle-Ups

20 GHD Sit-Ups

10 Bar Muscle-Ups

10 GHD Sit-Ups

5 Bar Muscle-Ups

Time Domain: 7:00-11:00

15:00 Time Cap

D: Metcon (No Measure)

3 Sets - Accessories if time permits
4-6 Weighted Strict Pull-Ups or Pull-Up Negatives

10-12 Dual DB Bent Over Rows

2-4 Dragon Flags

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality, Cap 10:00
12 Alternating Step-Ups

10 Goblet Cossack Squats

6/6 SL SA Crossbody RDL

6 Yoga Push-Ups

6/6 Single Arm Push Press

:20sec HS Hold

B: Front Squat

Every 2:30 for 5 Sets

5x5 @ 90% of 5RM Front Squat

C: Metcon (No Measure)

Pistol Modification and Handstand Push-up Skill work

D: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

8 Devils Press (R+50/35, Rx40/26)

12 Alt Pistols

16 Box Jump Overs (R+24/20, Rx20/16″)

12 Dual DB Alternating Reverse Step Lunges (hold DB anyway you want)

8 Strict Handstand Push-Ups

*Goal: 3+ Rounds

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Time cap: 12min
5-10-15-20-25-30

Toes to bar or knees to waist

**After each set 10 push-ups**

B: Metcon (No Measure)

AMRAP 10
10 Russian KB swings

10 KB Goblet squats

5 Burpees over the KB

C: Metcon (No Measure)

Cardio - Time cap 20min
21-15-9

Cal Row

Cal Ski or Bike

**After each set 400M run**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10/10 Single Leg RDLs

5 No Dip Muscle Cleans

:20/:20sec Single Leg Glute Bridge Hold

20sec Hollow Hold

5 Seated Box Jump to High Box

B: Metcon (Time)

10 Rounds, Alternate Full Round with Partner

20 Abmat sit-ups

5 Power Cleans (R+185/125, Rx155/105)

10 Box Jump Overs (R+24/20, Rx20/16″)

Goal: 1:30 on/1:30 off

Time Cap: 30:00

C: Metcon (No Measure)

Mobility if time permits
2 Rounds

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold