HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

25ft/25ft Lateral Band Walk

25ft/25ft Monster Walk Forward/Back

:30sec Supine Grip Dead-Hang

20 Alt V-Ups

B: Back Squat

Every 3:00 for 12:00

5 Reps @ 80%+

*Record heaviest 5rep

C: Metcon (Time)

3 Rounds for Time

60 Double Unders (sub 120 single unders)

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

15 Toe to Bar

Goal: 7:00-11:00

Time Cap: 12:00

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

5 Rounds

10 Burpee Deadlift (50/35)

15 DB Floor Press

20 Renegade Rows

Immediately into..

3 Rounds

10/side Half kneeling DB shoulder press (:03sec eccentric each rep)

10/side Tall kneeling DB push press

*Same DB weight as above*

B: Metcon (No Measure)

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

Toes to bar/Knees to elbows

**After each set 15 cal row/ski or 12 cal bike** Calories are the same for male or female

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets for quality
6 Inchworm Push-Ups

20 Plate Toe Taps

10 Mountain Climber Lunge to Stretch

10 Alternating Jumping Lunges

B: Warm-up (No Measure)

WOD primer - 3 sets
15 Double Unders

3 Burpees

10sec Bike Sprint

R: 60sec b/s

C: Metcon (4 Rounds for time)

Every 6:00 for 24:00

30 Double Unders

15 Burpees

29/21 cal Row or Ski or 20/15 Cal Bike

*Each Round as a Sprint

D: Warm-up (No Measure)

Accessories
5 Sets x 25m Sandbag Carry

R: as needed for heavy unbroken sets

---

Accumulate 3:00 Dead-Hang

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets for quality
1:00 Row Ski Bike or Run

10 x 1 and 1/4 Goblet Squats

8/8 Single Arm Ring Row 2020 Tempo

20 Bear Plank Shoulder Taps

B: Metcon (No Measure)

Murph prep
25:00 EMOM

min 1: 200m Run

min 2: 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats

min 3: 15/12 Cal Row or Ski or 12/9 cal bike

min 4: 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats

min 5: Rest

C: Metcon (No Measure)

Mobility - if time permits
:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Deadlift

200M Run

10 Deadlift 185/135

200M Run

8 DL 215/175

200M Run

6 DL 255/215

200M Run

4DL 285/245

200M Run

2 DL 315/275

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets
30sec/30sec Posterior Hip Distraction

6 Inchworm to Hollow

6/6 Staggered Stance KB Deadlift

10 Crossover Box Step-Overs

5 Box Jumps

B: Deadlift

Every 3:20 for 10:00 (3 Sets)

7-5-3

R: 20sec b/s

*Record heaviest set

*Expectations are to start this at around 65% and increase on each set.

C: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

12.5m down Dual DB Overhead Carry (R+35/25, Rx 20/10)

12.5m back

10 Dual DB Step-Overs

15 Box Jumps (R+24/20, Rx20/16″)

~6 Rounds

D: Metcon (No Measure)

Mobility - if time permits
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets
1:00 Cardio Choice

8 Inchworm Push-Ups

:20/:20 Side Plank

:30sec KB Deadbug

8/8 Single Leg Rotational Medball Throw

B: Metcon (Distance)

Plyometrics
Depth Jump + Broad Jump

6 Sets x 3 Reps

C: Power Snatch

Every 2:00, 7 Sets

5 Reps @ 67% x 2 Sets

4 Reps @ 73% x 2 Sets

3 Reps @ 78%+ x 3 Sets

** Not TNG**

*Record 3 sets at 78%

D: Metcon (4 Rounds for time)

*Record Each for Time

0:00-3:00

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

3:00-6:00

15 Bar Facing Burpees

6:00-9:00

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

9:00-12:00

25 Bar Facing Burpees

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

10 Rounds

13 KB/DB RDL (Heavy)

6 Bench press (155/105)

Immediately into...

10 Rounds

5 DB pull overs

5 Diamond push-ups

B: Metcon (No Measure)

Midline: Time remaining

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets for quality
:30sec Double Under or Bike

7/7 KB Windmill

50/50ft Bottoms Up KB Waiters Carry

:20sec Tuck L-Hang

B: Bar Muscle-Up Skills and Progression

C: Metcon (AMRAP - Rounds and Reps)

18:00 AMRAP

5 Bar Muscle-Up

30 Double Unders

10 Toe to Bar

30 Double Unders

21/14 Cal Row or Ski or 15/10 Cal Bike

30 Double Unders

Goal: 4-5 Rounds

D: Metcon (No Measure)

5 sets for quality
4-6 Strict Chin-Up 30x3 Tempo

4-6 Ring Dips 33x3 Tempo

10/10 GHD Side Crunch

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 sets for quality
6 Barbell Upright Rows

6 No Dip Muscle Cleans

10 Behind the Neck Elbow Punch Through

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

B: Metcon (Distance)

Plyometrics
5 Sets x 3 Seated Box Jump to High Box

*increase height on each set

C: Metcon (Weight)

Weighlifting
Power Clean + Front Squat + Split Jerk

Every 2:30 minutes, 6 Sets, complete the following

3 x (1+1+1) @ 65%

3 x (1+1+1) @ 70%

3 x (1+1+1) @ 75% x 2 Sets

2 x (1+1+1) @ 80%

2 x (1+1+1) @ 85%

*Record last set at 85%

D: Metcon (Time)

5 Rounds for Time

7 Hang Power Cleans (R+95/65, Rx 75/55)

7 Thrusters

7 Shoulder to Overhead

Time Domain: 4:00-6:00

Time Cap: 9:00