HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B1: Bench Press (Every 3:00 for 15:00 

5 Bench Press @ 80%+ 
*Between sets - Weighted Pull-ups (See B2))

B2: Weighted Pull-ups (3 Weighted Strict Pull-Ups for Max Load 

-Adjusted: Weighted Pull-Ups to a Challenging Set of 3 Banded Strict with lightest band you can )

C: Metcon (AMRAP - Rounds and Reps)

"Space Oddity"

14:00 AMRAP

3* Wall Walks

20 Pull-Ups

60 Double Unders (A: 120 singles)

*add 2 Wall Walks each round

Or

Adjusted Option

1* Wall Walks

10 Banded Strict Pull-Ups

75 Single Unders

*add 2 Wall Walks each round

Be sure to wear some hand protection and manage your sets early.

D: Mobility (No Measure)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Lifting complex at 70-75% of 1RM for each movement. All sets

EMOM 2min 5 sets

Bench press + Deadlift

5+6

5 sets

8 DB pullover

Max effort ring row hold - plank position

Rest 1:00 b/t sets

5 sets

20 BB close grip bench press

20 BB bicep peak curls

NO rest b/t sets

Core: time remaining

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

8/ 8 Single KB Staggered Stance RD L

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

B: Weightlifitng complex (Weight)

Every 3:00 for 12:00, 4 Sets,

3 Front Squat +5 Back Squats

@ 80% of Front Squat across

C: Metcon (6 Rounds for weight)

“Patton Oswalt”

Every 1:15 x 6 Sets

Thrusters

Set 1: 18 Reps

Set 2: 15 Reps

Set 3: 12 Reps

Set 4: 9 Reps

Set 5: 6 Reps

Set 6: 3 Reps

*Sets must be unbroken. Barbell starts from the floor. Recommend small weight increases to meet time domain.

*Record weight for each set for total weight.

D: Mobility (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

HomeGrown AthletX - Legends

Metcon (Time)

A. CARS/ Warm Up

B As A Group RKBs, Dead Lifts 2 x5, Dead Stops Swings 3 x 3, RKB Swings 3 x5 Swings to Mid-Chest

WOD 5 Rounds for time

Buy in 400m Row/ Erg

5 Box Step Overs

7 RKBs

9 Ring Rows

12 Push Ups

15 Air Squats

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

B: Warm-up (No Measure)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Pos Hang Power Snatch

C: Power Snatch (Every 90sec x 10 Sets 

2 Power Snatch, building from 60% to 2RM for the Day 
*not TnG )

D: Metcon (No Measure)

"Life"

16:00 EMOM

min 1: 15/12 Cal Row or Ski or 11/8 Bike

min 2: 5 Power Snatch @ 75-80% of Above

min 3: 15 Box Jump Overs (Rx24/20, S 20/16″)

min 4: 15 Toe to Bar (A:K2E)

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 sets - time cap 25min

20 DB's push-ups

20 DB's shrugs 50/35#

20 DB's seated "Z" press 30/20#

20 DB's alt hammer curls 30/20#

20 DB's sumo deadlift

4 sets - off rig (time cap 10min)

15 BB row

15 BB supinated row

15 BB skull crushers

200 alt Vups

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

6/ 6 DB Single Leg Crossbody R DL 3111 Tempo

5/5 DB Lateral Lunge

10 Skater H op s

8 DB Curl to Arnold P ress

20 Bear Plank Shoulder Tap s

B: Metcon (AMRAP - Rounds and Reps)

"Willow"

24:00 AMRAP, for Max Reps splitting work with partner

24 Deadlifts (Rx 225/155, S 165/125

24 Handstand Push-Ups

24 DB Hang Snatch (Rx70/50, S 60/40)

24 Shuttle Runs (25/25ft)

Goal ~ 4 Rounds +/- 20 Reps

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row, R1: ez, R2: mod

5/5 Quadruped Thoracic Rotations

5 Table Top Bridge w/5sec Pause

3/3 Quadruped Hip Cars

5/5 Samson Lunge

Overhead Squat (Every 90sec, 6 Sets 
3 Overhead Squats, starting @ 70% 
build to a 3RM for the Day 
*Record heaviest weight)

C: Metcon (AMRAP - Rounds and Reps)

"Doc"

18:00 AMRAP

15/12 Cal Row or Ski or 11/8 Cal Bike

12 Overhead Squats (Rx 95/65, S 75/55)

12 Chest to Bar Pull-Ups

Goal 6-8 Rounds

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Warm-up: 5 minutes

5 rounds (15 min cap)

75-78% Strict shoulder press

DB shrugs (heavy)

5+8

Rest as needed b/t rounds

5 rounds: All movements 8 reps

Yates rows (heavy)

DB pullovers (heavy)

....Immediately into....

4 rounds: All movements 12 reps

DB front to lateral delt raises

DB rear delt raises (seated)

Time cap 25 minutes

Core: Tabata or "K"abata

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, for Quality

1:00 Cardio Choice

15 Banded Goodmornings

:20 Handstand Hold w/weight shi fts

10 Scapular Push-Ups

:30 Plate Toe Taps

B: Handstand Walk (Spend 10:00 Working on the HSW )

C: Metcon (Time)

"The Salton Sea"

For Time

1000m Run (A:108/88 Cal Bike)

50/40 Push-Ups

100m DB Farmers Carry

100ft HSW

1000m Run

40/32 Push-Ups

50m Dual DB Front Rack Carry

75ft HSW

1000m Run

30/24 Push-Ups

25m Dual DB Overhead Carry

50ft HSW

Load: (Rx50/35, S 40/25)

Time Domain: 27:00-35:00

Time Cap: 35:00

D: Accessories (Every 3:00 for 9:00, 3 Sets 
4/4 Turkish Get-Ups 
12 Low DB Chest Fly 31x1 Tempo 
10 DB Rollback Extension 
Load: Choice )