HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
1:00 Cardio Choice

25ft Low Crawling Lunge

10 Goblet Cossack Squat

10 Reactive Squat Jumps

7/7 KB Windmill

B: Chest 2 Bar/Buttery/Kipping

Progressions
Spend 10:00 going over progressions and movement prep for Chest to Bar Pull-Ups, both Butterfly and Kipping

C: Metcon (AMRAP - Reps)

"Smooth"

20:00 EMOM

Min 1: Max Burpees to Target

Min 2: Max Chest To Bar Pull-Ups

Min 3: Max Wall Balls (Rx 20/14, S 16/12)

Min 4: Rest

*Pick a number you think is sustainable. If you have anything left in the tank, push for more reps on rounds 4 and 5.

D: Metcon (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 - Legends

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A: Metcon (No Measure)

A. Warm up 500m Walk

CARs

KB Swings w/ Dead Stop

WOD

250 Walk/Jog

12Sit to stand (from 20" box, no hand assist)

12 Dumbbell Hammer Curls

12Ring Rows

12 Box Step (plate) Step Overs

250 Walk/ Jog

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 sets for quality
1:00 Row

:20/:20 Half Kneeling SA OH Hold

10 Scapular Push-Ups

10 Plank Shift and Reach

8 Inchworm Push-Ups

B: Push Press

8:00 EMOM

Min 1-Min 4: 3 Push Press @ 75%

Min 5-Min 8: 2 Push Press @ 80%

*Record 2 reps

C: Metcon (Time)

"Sexy Back"

For Time

100 Double Unders (A: 200 Single Unders)

50 Strict Handstand Push-ups (A: DB strict press)

800m Run (A: Bike 54/44 cals)

100 Double Unders

50 Ring Dips (A: banded Ring dips or bench)

400m Run (A: Bike 27/22 cals)

Time Domain: 15:00-20:00

Time Cap: 20:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

20-30-40-30-20 (time cap 45min)

20 DBs Incline bench press (50/35)

10 DBs Renegade rows (R+L=2)

20 DB Tricep ext (behind the head)

10 DBs Renegade rows

20 DBs Push-ups

10 DBs Renegade rows

20 Zottman curls

10 Renegade rows

....

REPEAT with reps of 30-40-30-20

Keeping Renegade Rows at 10 reps

-----

Rest 5min

100 Push-ups for time

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Cardio

8 Scap Pull-Ups

:15/:15 Single Arm Ring Row Hold

50ft/50ft Single Arm OH Carry

5 Strict Knee to Elbows

B: Weightlifting - Snatch/Ovhd Squat

Take 12:00 to Find a Max For the Day

Snatch Pull + Low Hang Squat Snatch + Overhead Squat

C: Metcon (Time)

"Poker Face"

For Time

6-12-18-24

Overhead Squat (Rx155/105, S 125/85)

Toe to Bar (A: alt toe2bar, K2E)

*The goal today is to hang on for 6 reps for the Overhead Squats for all rounds and big sets for TTB.

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

Filthy Fifty (modified)
50 Box jumps (24/20)

50 Pull-ups (jumping)

50 KB russian swings (53/35)

50 Alt lunges

50 Hanging knee raises (no kipping)

50 Push press (45/35)

50 Good mornings (45/35)

50 Thrusters (45/35)

50 Burpees

50 DU or 100 Singles

----

Cool down = 250M walk

----

Time remaining = 200 Alt Vups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Team warm-up
12:00 EMOM

min 1: :40sec Row

min 2: 10 Alt V-Ups + 10 Tall Plank Knee to Elbow

min 3: :40 Shuttle Run

min 4: 10 Push-Ups + 5 Box Jumps

Team Tic Tac Toe

B: Metcon (AMRAP - Rounds and Reps)

Partner WOD
"Twizzlers"

20:00 AMRAP

50/40 Cal Row or Ski or 36/29 Cal Bike

40 Toe to Bar (A: Knee to Elbow)

30 Dual DB Bench Press (Rx: 50/35, S: 40/25)

20 Burpee Box Jump Overs (Rx: 24/20, S: 20/16″)

Goal: ~3 Rounds

C: Metcon (AMRAP - Rounds and Reps)

Body building finisher
8:00 AMRAP

15/10 Push-Ups

20 Banded Tricep Extensions

:30sec Ring Plank

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
200m Run

6 Inchworm Push-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Ring MU Progression

-Top of Dip Support

-Bottom of Dip Hold

C: Metcon (Time)

"5th Avenue"

For Time

40 Supine Bar Rows

1 Mile Run (A: 108/88 Cal Bike)

30 Chest to Bar Pull-Ups

800m Run (A: 54/44 Cal Bike)

20 Power Cleans & Push Jerk (Rx:135/95, S: 115/75)

400m Run (A: 27/22 Cal Bike)

10 Ring Muscle-Ups (A: 10 strict pull-ups + 10 strict dips)

Time Domain: 20:00-25:00

Time Cap: 35:00

Announcements

THANKSGIVING DAY THUR 24TH ALL CLASSES CANCELED AND OPEN GYM 9-10:30AM, HARD STOP AT 10:30AM

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM

HomeGrown AthletX - Functional Fitness

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Announcements

THANKSGIVING DAY THUR 24TH ALL CLASSES CANCELED AND OPEN GYM 9-10:30AM, HARD STOP AT 10:30AM

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
:30sec Jump Rope

6 Compression Sit-Ups

6/6 KB Halos

7/7 KB Windmill

50/50ft SA Bottoms Up KB Waiters Walk

B: Shoulder Press (Strict)

8 Reps @ 60%

8 Reps @ 65%

7 Reps @ 70%

7 Reps @ 75%

6 Reps @ 80%

R: as needed b/s

*Record 6reps

C: Metcon (AMRAP - Rounds and Reps)

"Good and Plenty"

15:00 AMRAP

3 Wall Walks (A Box wall walks)

5 Wall Facing Handstand Push-Ups

12 Box Jump Overs (Rx24/20, S 20/16″)

15 Rx GHD Sit-Ups, or 15 Wt Sit-Ups (S: 35/25, A: 15/10)

45 Double Unders (A: 90 Singles)

Goal: 4+

S=Scaled

A=Adjusted