HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Rowing Golf Warm-Up

Specific Prep

2 Rounds

8 KB Deadlifts

6 Russian KBS

4 American KBS

10 Alternating Step-Ups

5 Box Jumps

10 Sumo Deadlifts

5 Upright Rows

B: Metcon (Time)

In Teams of 3 For Time

Goal: 20:00-30:00

Time Cap: 35:00

C: Warm-up (No Measure)

If time permits: Stretching
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

10/10 Side Lying Thoracic Rotations

2:00 Standing Straddle w/weight

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
1:00 Row

10 boot strappers (Baby Makers)

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

10 Kip Swings

10 Ring Rows

B: Back Squat

Every 3:00 for 12:00

Set 1: 10 Reps @ 70%

Set 2: 10 Reps @ 70%

Set 3: 10 Reps @ 70%

Set 4: 10 Reps @ 70%

Rest as needed b/t Sets

C: Warm-up (No Measure)

Primer
1 Rounds

5 Cal Row

4 Thrusters

3 Pull-Up option of choice today

R: 30-40sec b/s

D: Metcon (Time)

Open Prep
60/48 Cal Row or ski 45/34 cal bike

45 Thrusters (R+75/55, Rx 65/45)

30 Chest to Bar Pull-Up

Time Domain: 5:00-8:00

Time Cap: 10:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
:30sec Jump Rope

10/10 Paloff Press

10 Supermans

10 V-Ups

7/7 KB Windmill

B: Handstand Walk

15:00 Handstand Walk Practice

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

400m Run (30/22 cal bike)

5 Wall Walk

60 Double Unders (120 singles)

20 GHD Sit-Ups (wt. sit ups)

2/2 Turkish Get-Ups (R+50/35, Rx 40/25)

D: Metcon (No Measure)

Core: If time permits
20 Weighted Russian Twists

:30 Side Plank (Right)

:30 Side Plank (Left)

4 Dragon Flags

R: as needed b/s

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGXFIT: 2/10/2022

Set3: 3 Supersets

25 Banded Bicep Curls

25 Diamond Push-ups (Pike position – Forehead to hand)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10 Barbell Goodmornings

10 Behind the Neck Strict Press

6 Inchworm Push-Ups

20 Alternating Bird-Dogs

:20sec/:20sec Side Plank

B: Push Press

Every 2:00 for 12:00

1 Power Clean + 7 Push Press x 2 Sets

1 Power Clean + 5 Push Press x 2 Sets

1 Power Clean + 3 Push Press x 2 Sets

*start @ 65% of your push press and increase loads

C: Metcon (2 Rounds for reps)

6:00 AMRAP, 3:00 Rest x 2 Sets

5 Front Squats (R+205/145, Rx155/115)

10 Handstand Push-Ups

5 Power Cleans

30 Air Squats

HomeGrown AthletX - HGX-FIT

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A: Metcon (Weight)

Chest:

10 Rounds

10 DB Floor Press

10 DB Pull Overs

5/Side Single Arm Ring Hold (Bridge position) + KB or DB One Arm Chest Press.

** Core activation, more specifically obliques**

B: Deadlift (% based on 1RM)

1x3 at 65%

1x3 at 70%

1x3 at 75%

1x3 at 80%

1x3 at 85%

1x3 at 85+%

C: Metcon (No Measure)

Core: If time permits

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
10 Alt Goblet Cossack Squats

10 Hollow Rocks

:10sec Hollow Hold

6 Hang Muscle Snatch

6 BTN Snatch Grip Push Press

6 OHS

B: Snatch

Every 90sec, 8 Sets

SQ Snatch + OHS + Hang Sq Snatch + OHS

*start @ 60% based on lowest lift (SN, OHS or Hang SN)

**Record heaviest complex

C: Metcon (Time)

2 Rounds for Time

11 Bar Muscle-Ups (SUB 22 C2B pull ups)

11 Devils Press (R+50/35, Rx 40/25)

22 Toe to Bar

33 Forward alt Step SA DB OH Lunges

Time Domain: 12:00-15:00

Time Cap: 18:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
10/10 Single Leg Glute Bridges

:20sec Hamstring Plank

10/10 Single Leg Rotational Med Ball Toss (toss against rig NOT walls)

3/3 Kneeling Jump to Lateral Jump

10 Squat Jumps

B: Front Squat

5x5 @ 90% of 5RM

Each Set on 2:30 Clock

C: Metcon (Time)

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

43/30 Cal Row/Ski or 30/22 Cal Bike

12 Burpee Box Jump Overs

43/30 Cal Row/Ski or 30/22 Cal Bike

9 Burpee Box Jump Overs

Time Domain: 5:00-8:00

Time Cap: 15:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Part A: Time cap 8min

3 Rounds

15 KB RDL

100M KB Single Arm Farmers Carry

15 KB Cyclist Squats

Part C: 18min EMOM, Every 1:30

DB Crush Grip Hammer Curls

DB Crush Grip Tricep Ext

Diamond Push-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
:30sec Jump Rope

8/8 Single Leg Romanian Deadlift

6 (Inchworm Push-Up + Squat)

:30sec Weighted Dead-Bug (barbell)

10/10 Glute Bridge March

B: Deadlift

Every 3:00 for 15:00

Set 1: 5 Reps @ 80%

Set 2: 3 Reps @ 85%

Set 3: 1 Rep @ 90%

Set 4: 1 Rep @ 90%

Set 5: 1 Rep @ 90%

*Record heaviest single

C: Metcon (AMRAP - Rounds and Reps)

Open prep conditioning
10:00 AMRAP

10 Burpees

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