HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

400m Run or 1:30 Echo Bike

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

Metcon (3 Rounds for time)

"Badfish"

Every 10:00 Minutes, 3 sets:

800m Run

43/30 Cal Row or Ski or 30/21 Cal Bike

200m Run Sprint

Goal: Sub 8:30/Set

Primary Objective: Descend Split from 1-3

Secondary Objective: Complete all sets sub 9:00

RPE: 7/10

C: Midline (No Measure)

8:00 for Quality

5 Hollow Roll to V- Up *over and back is 1 rep

5 Slider Body Sa ws

10 Plank Hip Twist s *over and back is 1 rep

D: Mobility (No Measure)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice (Easy pace)

15 Banded Goodmornings

6/6 Single Arm Ring Rows

:20/:20 Single Leg Glute Bridge Hold

:20/:20 Second Side Plank Hold

B: Deadlift (Every 2:00 Minutes, 6 Sets
7 @ 70%
6 @ 75% x 2 Sets
5 @ 82% x 2 Sets
3 @ 87%

*Percentage is based off of your 1 rep max. Rest as needed between set )

C: Metcon (AMRAP - Rounds)

"Doin' Time"

Every 75 seconds until failure

10 Deadlifts, (Rx 225/155, S 165/125) (A: 40% of 1RM)

8* Chest To Bar Pull-Ups

*C2B reps increase by 2 each set

Goal: 4+ Rounds

Cap: 8 rounds

Primary Objective: Speed on both movements

Secondary Objective: Complete 5 rounds

RPE: 9/10

Stimulus: Anaerobic / Grip Endurance

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

50ft SA KB OH Carry (R)

5 SA KB Front Squat (R)

5 SA KB Push Press (R)

50ft SA KB OH Carry (L)

5 SA KB Front Squat (L)

5 SA KB Push Press (L)

10 Burpee Bar Touches

B: Shoulder Press (Every 3:00 minutes, 5 sets, complete the following:
3 Strict Press @ 80%
2 Strict Press @ 85%
1 Strict Press @ 87-90%

Complete all 6 reps in the 3min window. Stay on the above percentages.
*Record heaviest 1rep)

C: Metcon (Time)

"What I Got"

7 Rounds for Time

7 Hang Power Clean

7 Thrusters

7 Shoulder to Overhead

Load: (Rx 95/65, S 75/55)

Time Domain: 8:00-12:00

Time Cap: 15:00

Primary Objective: Sub 90 seconds / Round

Secondary Objective: All sets unbroken

Stimulus: Barbell cycling / grip

RPE: 9/10

HomeGrown AthletX - Legends

Metcon (No Measure)

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

B Kettlebell Sumo Deadlift 5x5

The wider stance of the sumo deadlift puts the lifter in more of a squat position, which engages the gluteus maximus, quads, and inner thigh muscles to a greater degree.

C. WOD 25 Min AMRAP

100m Dumbbell Farmers Carry

14 Plate Hops

12 Dball Slams

10 Dumbbell power cleans

8 Banded Face Pulls

6 Banded Chest Press

4 Air Squats

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every Minute On The Minute, 9 minutes

Minute 1: Cardio Choice

Minute 2: 10 V-Ups + 10sec Hollow Hold

Minute 3: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World's Greatest Stretch

Round 3: :60 Thoracic Squat Rotations

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 Balance

3 Overhead Squats

3 Hang Squat Snatch

C: Snatch (Every 2:00 minutes, 2 sets
5 Snatches @ 75% of 1rm (0:00, 2:00)
Into:
Every 90 seconds, 3 sets,.
3 Snatches @ 80% of 1rm (4:00, 5:30, 7:00)
Into:
Every 60 seconds, 4 sets.
1 Snatch @ 85% of 1rm (8:30, 9:30, 10:30, 11:30)
*Record heaviest single)

D: Metcon (3 Rounds for reps)

"Scarlet Begonias"

3 Sets:

3:00 minute AMRAP

3 Wall Walks

5 Burpee Box Jump Overs (Rx24/20, S 20/16″)

7 Toe to Bar (A: alt toe2bar, then K2E, then strict knee raises)

Rest 2:00 minutes between sets

Score: total rounds

Goal: Avg 2+ rounds

Primary Objective: All out effort

Secondary Objective: Clean Wall Walks

RPE: 8/10

Stimulus: Anaerobic

*Record total reps per set

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Rounds

500M of your choice

5/5 DB SA hang snatch (50/35)

5/5 DB SA front squats

5/5 DB SA clean and jerk

50 DU or 100 singles

Remaining time: Accessories

10 Reverse angels

10 for each letters "A,Y,W"

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Medball Partner Warm-Up

Complete For Quality

400m Run (both partners run together passing back and forth the medball)

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec

Plank Alternating Medball Taps x :30sec

400m Run (both partners run together passing back and forth the medball)

B: Metcon (Time)

"The Deep"

For Time w/Partner

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

*both partners run at the same time

---

8 Alternating Rounds (4/each)

6 Dual DB Hang Power Clean and Jerk (Rx50/35, S 40/25)

9 Toe to Bar

---

400m Run

*both partners run at the same time

---

8 Alternating Rounds (4/each)

6 Dual DB Hang Power Clean and Jerk

9 Toe to Bar

----

50 Burpees

RPE: 7-8/10

Primary Objective: All Sets Unbroken and Under 1:00

Secondary Objective: Finish Each Machine in Under 1:30

Time Domain: 20:00-25:00

Time Cap: 30:00

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

7:00 AMRAP, For Quality

5/5 World's Greatest Stretch

5 Inchworm to Hollow

10 Cossack Squats

5 Push-Ups w/2 second negative

- then -

Seated Box Jumps

5 x 3

Increasing height each round. Ensure it is an appropriate height for you

B: Ring MU Progression (Ring Muscle-Up Progressions 
-Top of Dip Support 
-Lower to Bottom of Dip 
-Bottom of Dip Hold 
 
-False Grip Muscle Up Ring Row Transition 
-Toenail Spot Ring Muscle-Up 
 -Seated Banded Ring Muscle-Up 
-Box Transition Ring Muscle-Up 

 

-)

C: Metcon (AMRAP - Rounds and Reps)

"Starlight"

20:00 AMRAP

3* Ring Muscle-Ups (S: 6 C2B Pull-Ups, A: 6 Banded Strict Pull-Ups)

6 Squat Snatch (Rx135/95, S 115/75)

18 Wall Balls (Rx 20/14, S 16/12)

*increase RMU by 2 reps each round

RPE: 9/10

Primary Objective: Stay with sets of 3+ on Ring Muscle-Ups

Secondary Objective: Make it toRound 11 on Ring Muscle-ups

D: Mobility (No Measure)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Lifting complex at 85-88% of 1RM for bench press for all sets

EMOM 2 for 10min

Bench Press + Reverse curls

3+12

5 sets (time cap 10min)

8 DB pullover (heavy)

10 DB Crush grip bicep curls (heavy)

5 sets (time cap 15min)

10 Ring dips or tricep dips (bench)

12 HIndu push-ups