HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Row or Bike

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Metcon (No Measure)

"Bottlebrush"

Every 3:00 minutes for 36:00 minutes, alt between the three stations:

Station 1: 500/450m Row or Ski (A:400/300m)

Station 2: 30/20 Cal Echo or 33/22 Cal Assault Bike

Station 3: 400m Run (A: 200m Run)

Primary Objective: Complete all stations in less than 2:00 minutes

Secondary Objective: Complete all stations and all rounds in the workout

C: Midline (No Measure)

3 Sets for Quality

1:00 Forearm Plank

:15/:15 Copenhagen Plank

:15/:15 Star Plank

Announcements

THE OPEN STARTS THIS FRIDAY!!!!!!!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every 2:00 minutes, 4 sets, complete the following:

:30 Machine Choice

10 Lateral Line Jumps (over and back = 1)

8 Hang Snatch High Pulls, 45/35lb (20/15kg)

10 Deep Lunge Mountain Climbers

-

Prehab Work

Accumulate 30 reps of the following:

Prone Y, T, W

Banded Bird Dogs

Seated Banded Cuban Rotation and Press

B: Muscle Snatch (8:00 EMOM
1 Rep, building to a heavy for the day )

Metcon (Time)

"Parlour Palm"

For Time:

20 Power Snatch (Rx 95/65, S 75/55)

20 Bar Facing Burpees

15 Power Snatch (Rx135/95, S 115/75)

15 Bar Facing Burpees

10 Power Snatch (Rx155/105, S 125/85)

10 Bar Facing Burpees

Time Domain: 8:00-12:00

Time Cap: 15 minutes

Primary: Complete in less than 12 minutes

Secondary: challenge yourself on either the barbell or burpee portion. If you select the barbell, then try to complete each set under two minutes, if you selectburpees, aim to complete each set under 75 seconds.

Stimulus: Sprint / Anaerobic

RPE: 9/10

Announcements

THE OPEN STARTS THIS FRIDAY!!!!!!!

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B Kettlebell Sumo Deadlift 5x5

C. WOD

The Legends 7

7 Rounds for time

7 Push Ups From Box

7 Knees to chest (seated on box)

7 Thrusters (Seated on box to stand)

7 Kettlebell Deadlifts

7 Burpees (to box)

7 Kettlebell Swings

7 Pull Ups (ring rows)

Announcements

THE OPEN STARTS THIS FRIDAY!!!!!!!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, For Quality:

1:30 Bike

5 Inchworm Push-Ups

10 American KB Swings

10 Goblet Squats

Athletes choice on kettlebell

-

2 Rounds, For Quality:

with Empty Barbell

5 Squat Jumps

10 Bradford Press w/lockout

10 Barbell Good Mornings

Rest 1:00 minute between set

B: Clean and Jerk (Every 3:00 for 15:00
Set 1: 3 @ 70%
Set 2: 2 @ 75%
Set 3: 2 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 87%+ )

C: Metcon (AMRAP - Reps)

"Banksia"

12:00 EMOM

Min 1: 3-5 Wall Walks

Min 2: RX15-20 Chest to Bar Pull-Ups (S:14-18 Pull-Ups) (A: 8-10 Strict Banded Pull-Ups)

Min 3: 8-10 Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)

Score = reps/round

Primary Objective: Each movement completed in under :40sec

Secondary Objective: Unbroken Sets

RPE: 7/10

Announcements

THE OPEN STARTS THIS FRIDAY!!!!!!!

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Warm-up: 10min

For time: Cap 18min

21-18-15-12-9-6-3

Bench Press 135/95

**After each set 15/11 Cal on bike (Assault/Echo)

5 Sets

8 DB pull overs

8/8 DB bent over row

15 DB crush grip bicep curl

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

50-60 Single Skips

10 Bootstrap Squats

10 Cat Cows

10 Hollow Rocks

10 Medball Passes

B: Back Squat (Every 2:00 minutes, 9 Sets
3 Rounds of
Set 1: 5 @ 75%
Set 2: 3 @ 80%
Set 3: 1 Rep @ 85%

*add 3-5% on each wave if you feel good with solid technique)

C: Metcon (AMRAP - Rounds and Reps)

"Wattle"

8:00 AMRAP

10 Toe to Bar

15 Wall Balls (Rx 20/14, S 16/12) 10/9ft

35 Double Unders (A: 70 single unders)

Primary Objective: Unbroken Reps throughout

Secondary Objective: Complete 4+ Rounds

RPE 7/10

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

"Don't Push"

For Time

15 Dumbbell Bench Press

100ft (4 x 25ft) Farmers Carry Lunges

Rest 1:00 minute

15 Dumbbell Bench Press

100ft (4 x 25ft) Front Rack Lunges

Rest 1:00 minute

15 Dumbbell Bench Press

100ft (4 x 25ft) Mixed Front Rack + Overhead Lunges

Rest 2:00 minutes

10 Dumbbell Bench Press

50ft (2 x 25ft) Farmers Carry Lunges (22.5m 3 x 7.5m)

Rest 1:00 minute

10 Dumbbell Bench Press

50ft (2 x 25ft) Front Rack Lunges (22.5m 3 x 7.5m)

Rest 1:00 minute

10 Dumbbell Bench Press

50ft (2 x 25ft) Mixed Front Rack + Overhead Lunges (22.5m 3 x 7.5m)

Load: 50/35#

Time Domain: 15:00-20:00

Time Cap: 25:00

B: Accessories (Shoulders
3 sets - 2.5/5# plates
15 reps of A, Y, W)

C: Midline (No Measure)

GHD or Weighted Sit-ups

4 x 25

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

6/6 Pendulum Lunges

6-8 Jumping Pull-Ups

8 Bulgarian Ring Face Pul l

:10-:15 Ring Support Hol d

B: Gymnastic Skills (Bar Muscle-Up Skill Work )

Bar muscle up progression

C: Metcon (AMRAP - Rounds and Reps)

"Santeria"

20:00 Partner AMRAP

40 Dumbbell Facing Burpees

20 Bar Muscle-Ups (S: 20 Burpee Chest to Bar or A: burpee jumping pull ups

40 Alt DB Snatch (Rx50/35, S 40/25)

20 Weighted Strict Pull-Ups (Rx50/35, S 40/25)

40 GHD Sit-Ups or Medball Weighted Sit-Ups

*Partition work with partner as desired

Goal: 2+ Rounds

Primary Focus: Keep each movement to under 2:00

Secondary Focus: Split work evenly with partnerand do not allowtime when bothpartners are resting.

RPE: 8/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00, For Quality

1:00 Cardio Choice

50ft Low Crawling Lunges

6/6 Half Kneeling KB Windmill

2 Wall Walks + :10sec Nose to Wall Hold

B: Weightlifitng complex (Weight)

Front Squat + Back Squat

Every 3:00 for 12:00

4 Sets, 2+4 @ 85% of Front Squat

C: Metcon (Time)

"Rivers of Babylon"

For Time

70/55 Cal Row or Ski 49/40 cal Bike

50 DB Goblet Squat (Rx50/35, S 40/25)

30 HR Push-Ups

50/40 Cal Row or Ski or 35/28 Cal Bike

30 DB Goblet Squat

10 Strict Handstand Push-Ups

Time Domain: 11:00-15:00

Time Cap: 20:00

Primary Objective: Increased pace throughout workout. Looking to have the second row faster than the first row.

Secondary Objective: Unbroken sets on goblet squats

RPE: 8/10

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

EMOM 10

Min1: :45sec DU or singles

Min2: 10-12 chin-ups

Rest 2 - 3min

EMOM10

Min1: 10 Pendlay rows

Min2: "21" empty barbell

Rest 2 - 3min

3 sets

15/15 DB's hammer curls to tricep kickbacks

Core Finisher:

100 Plank DB pull through

**every time you break - 10 Vups