HomeGrown AthletX - HGX-FIT

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A: Bench Press (Every 1:30 for 9min)

2 Bench Press at 90-95% of 1RM

Immediately into...

4 Rounds

10 Close grip floor press

10 DB Pull Overs

B: Metcon (No Measure)

Arms
3 Rounds

20 BB Weighted Bicep curls

20 BB Weighted Reverse curls

10/Side Single Arm Tricep kickbacks

25 Bench dips

C: Metcon (No Measure)

Time permitting: Core

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Cardio Choice

10 Alternating Step-Ups*increase height each round

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

8 Bar Kip Swings

3-5 Muscle-Up Plate Drill

B: Metcon (3 Rounds for weight)

10min to complete
3 Sets, For Quality

8/8 Weighted SL Pistol Step-Down

20sec/20sec Foot Elevated Single Leg Glute Bridge Hold

C: Bar Muscle Up Progression

D: Metcon (4 Rounds for reps)

16:00 EMOM

min 1: Max Bar Muscle-Ups

min 2: 50 Double Unders (75 singles)

min 3: 16 Dual DB FR Step Lunge (R+50/35, Rx 40/25)

min 4: Rest

*Record unbroken Bar MU/Round

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run (easy)

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2 Sets, For Quality

6 Inchworm Push-Ups

16 Step Hamstring March (8/8)

8 Empty Barbell Bradford Press

8 Front Squats

B: Push Press

Every 2:30 for 7:30

8 Reps @ 60-65% of 1RM Push Press

*from the floor

C: Metcon (Time)

30 GHD Sit-Ups or Weighted Sit-Ups

400m Run

15 Thrusters (R+115/75, Rx 95/65)

24 GHD Sit-Ups or Weighted Sit-Ups

400m Run

12 Thrusters

18 GHD Sit-Ups or Weighted Sit-Ups

400m Run

9 Thrusters

Goal: 12:00-15:00

Time Cap: 18:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

4 Rounds

15 Plate Clean and Jerk

50m Plate Overhead Carry

B: Metcon (No Measure)

Grip Strength
3 Rounds

1min Weighted BB Static Hold (200/155)

50' DB Farmers Carry

1min Static Bar Hang

Rest 2min b/t rounds

C: Metcon (No Measure)

Accessories
3 Rounds

10/side Half Kneeling DB Shoulder Press

10/side Single Arm Front Delt Raises

10/side Single Arm Side Delt Raises

D: Metcon (No Measure)

Midline
Time Remaining:

Options:

Banded Hollow Hold Pull Overs

Plank w/sliders (legs and or arm rotations)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
400m Medball Run

4 Chin-Ups or Jumping Chin Ups

30sec Wall Sit w/Medball

B: Rope climb technique

J-hook

C: Metcon (No Measure)

25:00 EMOM
min 1: 8 Sandbag over the shoulder (Heavy)

min 2: 8 Box Get Overs 48''/40''

min 3: 50m Prowler push (Men Four 45/ Women Two 45 Plates)

min 4: 3-2 Rope Climbs

min 5: Rest

D: Metcon (No Measure)

Pump finisher
Tabata Trash-Up

4 Rounds

:20sec Ring Rows

:10sec

:20sec Reverse Barbell Curls

:10sec Rest

:20sec Dumbbell Floor Flys

:10sec Rest

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: Back Squat

Take 10:00 to find an 8RM

Should be in the range of 75-82% of their 1 Rep back squat.

C: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Time Domain: 13:00-18:00

Time Cap: 25:00

HomeGrown AthletX - HGX-FIT

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A: Deadlift

Rep scheme

3-6-9-12-9-6-3

Percentages

82-77-72-65-75-80-85+

Rest no more than 2min b/t sets

After completion - 50 empty BB good mornings

B: Metcon (No Measure)

Midline
25 Single Leg Vups

between each set do the following;

10-9-8-7-6-5-4-3-2-1 Cal row

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for Quality (10min cap)
10 bootstrap squats

6/6 Single Arm DB Push Press

5 Squat Jumps

B: Metcon (Distance)

Plyometrics
Every 1:30 of 6 rounds

3 Reps for Max Distance Broad Jumps

C: Split Jerk (Behind the neck)

Every 1:30 for 12:00, 8 Sets

1 Rep, start @ 60% of Split Jerk and Increase to Max for the Day

D: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP
2/2 SA DB Clean and Press (R+50/35, Rx 40/25)

4 Box Jump Overs (R+24/20, Rx20/16″)

4/4 SA DB Clean and Press

8 Box Jump Overs

6/6 SA DB Clean and Press

12 Box Jump Overs

8/8 SA DB Clean and Press

16 Box Jump Overs

Keeping Increasing Reps until Time is Up

Goal: Into the round of 10/10 and 20 reps.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run (easy)

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2 Rounds

8 (Inchworm Push-Up + Squat)

10/10 Glute Bridge March

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

8 Kip Swings

200M Run @ Goal Mile Pace

B: 1-Mile Run (Time)

Max Effort 1-Mile Run
This will be tested again in 9 weeks

12min time cap

C: Metcon (Time)

800m Run

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

60 Burpees

45 Toe to Bar

800m Run

Goal: 15:00-22:00

Time Cap: 25:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for Quality
:30sec Double Under Practice

8/8 Single Arm Strict Press

12 Alternating Box Step-Ups

:30sec Handstand Hold (Wall Supported)

B: Back Rack Front Foot Elevated Split Squat (Every 2:00 for 10:00 (5 Sets) )

8 Reps/Each Building to a Max for Day (dont go any higher then one 45lb plate to elevate front foot)

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP
4 Double DB Devils Press (R+50/35, Rx 40/25)

7 Strict Handstand Push-Ups

12 Single DB Step-Overs (R+24/20, Rx20/16″)

48 Double Unders

Goal: ~4 Rounds