HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2-3 Rounds for quality
200m Run/1:00 Bike

7/7 KB Windmill

50ft/50ft KB Bottoms Up Waiters Walk

10 Scapular Push-Ups

5 Push-Ups @ 2020 Tempo

:30sec Dead-Hang

B: Metcon (4 Rounds for weight)

Upper body strength
Every 3:00 for 12:00 (4 Sets)

8 Bench Press @ 60-65%

6/6 Single Arm DB Push Press

*choose a challenging load on SA DB Push Press and build

C: Metcon (Time)

70/57 cal row or ski or 40/30 Cal Bike

1 Mile Run

R+100, Rx 80 Push-Ups

Time Domain: 13:00-18:00

Time Cap: 20:00

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

2 Rounds
10 PVC Pass Throughs

10 Scorpions

10 Up Dog/Down Dpog

:30sec Dead hang/:30sec Active hang

10/side banded tricep ext.

:30sec BB static hold ovhd

B: Metcon (No Measure)

5 Rounds
12 Seated behind the neck military press

10 DB Pull overs

12 DB Arnold press

10 BB Front delt raises

C: Metcon (No Measure)

Arms
3 Rounds

15 BB Reverse curls

15 DB Seated Zottman curls

Immediately into...

3 Rounds

12-15 DB single arm wrist curls (over bench)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
8 (Inchworm Push-Up + Squat)

:30sec KB Dead-Bug

10/10 Glute Bridge March

:15sec Dead-Hang + :15sec Active Hang

8 Kip Swings

:30sec Jump Rope Practice

B: Deadlift

3 Rounds

9-7-5

R: 20sec b/s

---Rest 2:00---

start @ 60% and increase weight each round

*Record heaviest round

C: Warm-up (No Measure)

WOD Prep
Power Clean + 5 Front Squats

3-5 Reps of Toes to Bar Option for the Day

25-30 Double Unders or Single Unders

—

Squat Clean + 4 Front Squats

3-5 Reps of Toes to Bar Option for the Day

25-30 Double Unders or Single Unders

—

*progress with load then adjust for final working weight

D: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP
9 Toes to Bar

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

45 Double Unders

Goal: 4-5 Rounds

E: Metcon (No Measure)

Time permitting - core finisher
3 Rounds

20 V-Ups

10 Alternating Plank Bird-Dogs (2sec pause)

R: as needed

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

1:00 Cardio Choice

10 Alternating Arm Swings

10 Weighted Passthroughs

10 Alternating Lunge + 10 Jumping Lunges

-----

Plyometric Work

Kneeling Jump to Vertical Jump

5 Sets x 3/(1+1)

B: Warm-up (No Measure)

Barbell Prep
3 HIgh Hang High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Tall Snatch

C: Pause Snatch High Pull + Hang Power Snatch + Overhead Squat (Every 90sec, 6 Sets )

Starting @ 70%, increasing to heavy for the day

% of power snatch

*Record heaviest set

C: Metcon (Time)

50 Hang Squat Snatch (R+95/65, Rx 75/55)

EMOM, starting at 0:00 complete 6 Bar Facing Burpees

5:00-8:00

Time Cap: 8:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Midline (Time cap 18min)
10-9-8-7-6-5-4-3-2-1

Toes To Bar/Knees to Elbows

**After each set 20/15 Cal Row/SKi**

B: Metcon (No Measure)

Grip Strength - Every 4min for 3 sets
3 Rounds

1:15min Weighted BB Static Hold (200/155)

100' DB Farmers Carry (Heavy)

C: Metcon (No Measure)

EMOM 12min

Min 1: Alternating BB Box Step Ups

Min 2: Alternating BB Curtsy Lunge

Min 3: Rest

*Add weight*

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
10 A-Skips

8 Kang Squat

10 Scapular Push-Ups

8 Ring Rows

B: Metcon (Time)

800m Run

8 Rounds of "Cindy"

800m Run

6 Rounds of "Cindy"

800m Run

4 Rounds of "Cindy"

800m Run

*Partners will run together, then alternate rounds of Cindy, so that they will each do 4 rounds, then 3 rounds, then 2 rounds, while also accumulating 2 miles of running

Goal time domain for the workout is 20:00-28:00, with a 40:00 Time Cap.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

4 Sets for quality (5min cap)
1:00 Row (30sec ez/20sec moderate/10sec hard)

8 Barbell Upright Rows

8 Barbell Push Press

10 Deep Lunge Mountain Climber

R: 30sec

3/3 Single Leg Box Jump

Triple Respons Broad Jump

R: 60sec b/s

B: High Hang Power Clean + Hang Power Clean + Split Jerk

Every 2:00 for 12:00 (6 Sets)

1+1+1, building from 60% to heavy for day

% off limiting movement

C: Metcon (Time)

1000m Row or Ski

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

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

Time Domain: 11:00-15:00

Time Cap: Time Cap: 15:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Cardio Choice

10 x 1 and 1/4 Goblet Squats

8/8 Single Arm Ring Row 2020 Tempo

20 Bear Plank Shoulder Taps

B: Front Squat

Pause Front Squat (21x1 Tempo)

Every 2:30 for 7:30 (3 Sets)

8 Reps

55-60% of Front Squat Across

C: Metcon (4 Rounds for reps)

4x 3:30 AMRAP

16 Dual DB Bench Press (R+50/35, Rx 40/25)

12 Toe to Bar

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

Max Strict Pull-Ups in Remaining Time

*this is a 14:00 Running clock

Goal: :30-:60 to work on strict pull-ups

HomeGrown AthletX - HGX-FIT

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A: Deadlift (All reps completed as deadstop)

Work up to a 5RM in a 15min window

*10min warmup before clock starts*

B: Metcon (No Measure)

5 Rounds

10 Pendlay Rows

10 DB Hammer Curls

10 Box/Bench Dips (Triceps)

20 Plank DB Pull-Through

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
10 bootstrapers

10 Alt Single Arm KB Swing

6/6 Single Arm KB Push Press

5 Squat Jumps

B: Metcon (No Measure)

5 Sets (10min cap)

5 Dumbbell Rhythm Squat Jumps + 6 Lateral Reactive PVC Stick Jump Overs (3 each side)

R: 1:15-1:30 b/s

C: Hang Power Snatch

Every 2:00 for 12:00 (6 Sets)

Set 1: 5 Reps @ 60%

Set 2: 4 Reps @ 65%

Set 3: 4 Reps @ 70%

Set 4: 4 Reps @ 70%+

Set 5: 3 Reps @ 75%

Set 6: 3 Reps @ 75%+

*Record Set 6

D: Metcon (AMRAP - Rounds)

3:00 AMRAP, 1:00 Rest, 3 Sets

4 Strict Handstand Push-Up

8 American KBS (R+70/53, Rx 53/44)

15/12 cal row or ski or 12/9 Cal Bike

*pick up where you left off

Goal: ~7 Rounds