HomeGrown AthletX - HGX-FIT

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A: Bench Press (7 Rounds)

Max effort at 60% of 1RM

Every break, 50 Abmat sit-ups

B: Metcon (No Measure)

Remaining time

Arms: AMRAP XXmin

10 Tall kneeling supinated shoulder press

10 BB bicep curls

10 BB reverse curls

10 BB skull crushers or tricep ext

10 ring dips

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run (easy)

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3 sets

10 Alternating Step-ups

10 Goblet cossack squats

15 Banded goodmornings

200m Run @ mile pace

B: Metcon (Weight)

Back Rack Front Foot Elevated Split Squat

Take 12:00 to Establish Max

8 Reps/Each Building to a Max for Day

R: as needed b/s

* We are re-testing the 8RM on the Split Squat today to really see the improvement in our single leg strength work that we have focused on a bit more here during this cycle. Goal is to increase 10-20# or so from the last time we tested this.

C: 1-Mile Run (Time)

Max Effort 1-Mile Run
1 Mile Run Time Trial

(SUB: 108/88 Cal Bike)

D: Metcon (No Measure)

If time permits
1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

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

B: Metcon (No Measure)

Plyometrics
Seated Box Jump to High Box

6 Sets x 3 Reps

R: 1:00 b/s

C: Warm-up (No Measure)

BB Primer
Hang Snatch High Pull + Hang Muscle Snatch +Hang Power Snatch

5x (1+1+1)

D: Power Snatch

10:00 EMOM

1 Rep, starting @ 60% up to max

—-2:00 Rest —-

Power Clean

10:00 EMOM

1 Rep, starting @ 60% up to max

*Record heaviest single

E: Warm-up (No Measure)

Core finisher
20 Alt V-Ups

-Max Hollow Hold

R: 60sec

20 Russian Twists

-Max Extended Plank Hold

R: 60sec

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 10
Core:

1. Abmat sit-ups

2. Russian twist

3. Flutter kicks

4. Scissor kicks

5. Hollow rock

6. Ankle touches

7. Alt Vups

8. Side plank

9. Side plank

10. Circle of death

B: Metcon (No Measure)

Landmines
3 Rounds - All movements 12-15 reps

Time cap 40min

1. Front squats

2. SL SA Romanian deadlift (same side, right)

3. SL SA Romanian deadlift (same side, left)

4. SL SA Reverse lunge (same side, right)

5. SL SA Reverse lunge (same side, left)

6. Half kneeling SA press (right)

7. Half kneeling SA press (left)

8. SA Bent over row (right)

9. SA Bent over row (left)

10. "T" row

*Rest 2min*

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
200m Run

10/10 BW Bulg Split Squat

10 Bar Kip Swing

:20sec Tuck L-Hang

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3 Sets

:10-:15sec Scapular Overhead Elevation Drill

10 PVC Pipe V-Ups

B: Metcon (Time)

Solo Version

5 Rounds for Time

200m Plate Run (R+45/35, Rx25/15 plate)

15 Toe to Bar

50ft Plate OH Walking Lunge

10 Burpees to Weight Plate

R: 90sec b/r

Goal Time Domain: 20:00-30:00

Time Cap: 35:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
6 Inchworm Push-Ups

10 Deep Lunge Mountain Climber

10 Glute Bridges

8 False Grip Ring Rows

6 Step-Down Box Jumps

B: Ring MU skills/drills

2 Sets

10sec Top Support Hold

3-5sec Lower to Bottom of Dip

10sec Bottom of Dip Hold

3 Sets

3 Toenail Spot Muscle-Up w/Pauses

5:00-7:00 Practice

2-4 Banded Ring Muscle-Ups

3 Muscle-Up Swing + 1 Kip to Hips

Spotted Ring Muscle-Ups

Full Ring Muscle-Ups

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

4 Ring Muscle-Ups

5 Strict Handstand Push-Ups

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

7 Box Jump Overs (R+30/24,Rx24/2)

Goal: ~6 Rounds

D: Metcon (AMRAP - Rounds)

"Crazy Eights"

8:00 AMRAP

8 Dual DB Bench Press

8 Dual DB Bent Over Rows

8 Barbell Z-Press

8 Zottman Curls

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

BACK:

5 rounds for time - time cap 18min

10 BB bent over rows (135/95)

15 BB rows (from the rig)

35 DU or single unders

**use one BB - after rows rack on rig**

ARMS:

4 rounds

10 Ring bicep curls

10 BB supinated rows (from the rig)

15 BB tall kneeling supinated shoulder press

*Immediately into..

4 rounds

10 BB skull crushers

25 banded tricep ext

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Double Under Practice

10 PVC Pipe Passovers

6/6 Single Arm Muscle Clean and Press

10 Air Squats

5 Squat Jumps

B: Metcon (Time)

50 Double Unders

30 Overhead Squats (R+95/65, Rx 75/55)

50 Double Unders

30 Burpees

50 Double Unders

30 SA DB Hang Clean and Jerk (R+50/35, Rx 40/25)

50 Double Unders

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

50 Double Unders

Time Domain: 9:00-15:00

Time Cap: 18:00

C: Metcon (No Measure)

5 sets for quality - Core finisher
10 Plank Knee to Elbow

10 Plate Sit-Ups

:30/:30 Side Plank

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Bike

15 Banded Goodmornings

50ft Low Crawling Lunge

:30sec Handstand Hold

B: Metcon (No Measure)

Strength
9:00 EMOM

min 1: 6/6 Dual DB SL Romanian Deadlifts

min 2: 8-10 Seated DB Strict Press

min 3: 100ft Reverse Sled Drag

*Sub: resistance band backward walk

C: Metcon (6 Rounds for calories)

6 Sets

1:00 AMRAP

10 Deadlifts (R+ 225/155, Rx 165/125)

Max Effort cals in Remaining Time

1:00 Rest b/s