HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets
200m Run

8-10 Ring Face Pulls

16-20 Bear Plank Shoulder Taps

10 Alt Goblet Cossack Squats

5 Compression Sit-Ups

B: Metcon (Time)

Conditioning
For Time

400m Run

60 Box Step Ups (R+24/20, Rx20/16″)

60 Push-Ups

400m Run

60 Pushups

60 Box Step-Ups

400m Run

Time Domain: 16:00-22:00

Time Cap: 25:00

C: Metcon (No Measure)

Core finisher
2 Sets

4 Rounds

20sec V-Ups

10sec Rest

20sec Russian Twists

10sec Rest

R: 60sec b/s

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back - time cap 16min
3 Couplets - complete before moving to next couplet

4 Rds

8 Pendlay row

8 Chin-ups

..........

8 Yates row

8 Pull-ups

..........

8/8 Gorilla SA row

8/8 DB SA Row

B: Metcon (No Measure)

Biceps
4 Rds

"21"

10 Zottman curls

10 Incline SA curls

C: Metcon (No Measure)

Partner

Medball sit-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
:30sec Bike

:20/:20 Banded Front Rack Mobility

15 Banded Pull Aparts

6/6 KB Halos

6/6 KB Windmill

:30sec Row

*build effort on the bike and the row over the course of each set

B: Metcon (10 Rounds for time)

Every 3:00 for 30:00 (10 Sets, 5/each)

Station 1:

10/7 Cal Row or Ski or 8/5 cal Bike

10 Bar Facing Burpees

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

Station 2:

10 Overhead Squats (R+75/55, Rx 65/45)

10 Lateral Burpees Over Bar

10/7 Cal Row or Ski or 8/5 cal Bike

C: Warm-up (No Measure)

Mobility
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

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Bike

25ft/25ft Lateral Band Walk

25ft/25ft Banded Monster Walk

10/10 Single Leg Glute Bridges

10 Bootstrap Squats

B: Back Squat

Every 2:30 for 10:00

Set 1: 5 Reps @ 75%

Set 2: 5 Reps @ 75%

Set 3: 4 Reps @ 80%

Set 4: 3 Reps @ 85%

*Record set 4

C: Metcon (AMRAP - Rounds and Reps)

Barbell Conditioning
16:00 AMRAP

6 Power Cleans

12 Deadlifts

400m Run (SUB 27/22 Cal Bike)

R 1: Rx 115/75

R 2: Rx125/85

R 3: Rx135/95

R 4: Rx145/105

R 5: Rx 155/115 for all remaining rounds

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Static hold for :15sec)

3 Sets

With a partner - static hold at 105% of 1RM

***Heavier than last week***

Rest for :30sec b/t sets

B1: Bench Press (EMOM 10)

3 reps at 85-87%

B2: Metcon (No Measure)

time cap 10min
5 Rds

8 DB pull overs

8 Ring dips

8 Diamond push-ups

C: Metcon (No Measure)

Shoulders - Accessories
For quality reps

3 Rds

12 Banded face pulls

10 BB front delt raises

10 DB rear delt raises

10/10/10 "A, Y, W" w/small plates

......

time permitting

3 Rds

Medball Alphabet (A,B,C,D,E,F...Z)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
:30sec Jump Rope

5 Inchworm Push-Ups

10 Hollow Rocks

10 Alt V-Ups

:15sec Wall Supported Handstand Hold

B: Gymnastics Strength (3 Sets)

15-25 Strict Handstand Push-Ups

50ft Dual DB Overhead Carry (R+50/35, Rx 40/25)

R: 2:00 b/s

Time Cap: 10:00

C: Metcon (Time)

3 Rounds
36 Double Unders (sub 72 singles unders)

18 Toe to Bar

36 Double Unders

12 Push Jerk (R+135/95, Rx 115/75)

36 Double Unders

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

Time Domain:

10:00-15:00

Time Cap:

15:00

D: Metcon (No Measure)

Accessories - time permitting
8-10 Strict Banded Chest to Bar

:20 GHD Supine Hold

10/10 SA DB Incline Bench Press

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds - cap 10min
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Scapular Pull-Ups

50ft BW Walking Lunge

B1: Snatch

Every 2:00 for 12:00

Set 1: 4 Reps @ 70%

Set 2: 3 Reps @ 75%

Set 3: 2 Reps @ 80%

Set 4: 4 Reps @ 70%+

Set 5: 3 Reps @ 75%+

Set 6: 2 Reps @ 80%+

*Record set 6

B2: Snatch Pull (8 mins)

3 Reps @ 95% x 2 Sets

3 Reps @ 100% x 2 Sets

*Record @ 100%

C: Metcon (AMRAP - Reps)

7:30 AMRAP

Max DB (single) Step-Overs (R+50/35, Rx 40/25), (R+24/20, Rx20/16)

Goal: ~10-15 Step-Over each set, 50-75 Reps Total

HomeGrown AthletX - HGX-FIT

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A: Weighted Pull-ups (10 min)

Quality work

5min for pull-ups

5min for chin-ups

*Sub - negative :03sec*

B: Metcon (No Measure)

Back - time cap 18min
3 Rds

8 Pendlay rows

8/8 SA DB rows (heavy)

20 Red banded lat pulls

......

3 Rds

8 Bent over rows (wide grip)

20 Green banded seated lat pulls

C: Metcon (No Measure)

Core
*All movements based on time for quality reps*

1. Slider couplet: A. Feet to hand B. Hand to waist

2. Slider SA push-up

3. BB roll outs

4. Windshield wiper/knee twist

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Row

15 Banded Goodmornings

20 Bear Plank Shoulder Taps

10 Goblet Cossack Squats

8 Scap Pull-Ups

4/4 Single Arm Ring Row

B: Metcon (Time)

Hero WOD - "Ill Mill"
5 Rounds for Time

500m Row

20 KBS (Rx 70/53, scaled 53/44)

20 Push-Ups

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

20 Pull-Ups

Partner Version:

Complete with a partner splitting reps equally across

C: Warm-up (No Measure)

Mobility
1:00/1:00 Half Kneeling Hamstring Stretch

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

1:00/1:00 Low Dragon Stretch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 row ski or Bike

25ft/25ft Lateral Band Walk

25ft/25ft Banded Monster Walk

10/10 Single Leg Glute Bridges

10 Bootstrap Squats

B1: Back Squat

5:00 EMOM

3 Reps @ 60%

R: 2:00

*Record back and front squat separately

B2: Front Squat

Front Squat

5:00 EMOM

3 Reps @ 60%

C: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

3-6-9-12-15-18...

Hang Power Clean (R+115/75, Rx 95/65)

6 Bar Facing Burpees

D: Metcon (No Measure)

Core - if time permits
EMOM x 9 Minutes

Min 1: 16-20

Alternating V-ups

Min 2: 20-30 Russian

Twist w/ Plate

Min 3: 14-20 Hollow

Rocks