HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

3:00 minutes on : 1:00 minute off

1:00 Machine Choice

10 Barbell Good Mornings

10 Barbell Bradford Press w/Lockout

*In remaining time, accumulate

Max High Stick Jump Overs in Remaining Time

B: Warm-up (No Measure)

Barbell Cycling Practice and Primer

5 Sets, w/ empty barbell

Hang High Pull + Hang Muscle Snatch + Hang Power Snatch

into..

5 Sets w/empty barbell

Low Hang High Pull + Low Hang Muscle Snatch + Low Hang Power Snatch

into.. (add loads)

5 Tng Power Snatch w/1sec pause in catch

*We are looking to stand and move directly into the next rep by pushing the barbell to the floor and keeping the chest tall

into..

5 TnG Reps, cycling in smooth tng rhythm

C: Metcon (4 Rounds for reps)

"In the Bonus"

20:00 EMOM

Min 1: 50 Double Unders (A:100 singles)

Min 2: 12 Power Snatches

Min 3: 12 Strict Handstand Push Ups

Min 4: 14/10 Cal row or ski or 10/7 Cal bike

Min 5: Rest

Loads: (Power Snatches)

Rd 1: (Rx 75/55, S 65/45)

Rd 2: (Rx 95/65, S 75/55)

Rd 3: (Rx 115/75, S 95/65)

Rd 4: (Rx135/95, S 115/75)

*Record reps each round for PSN

Primary Objective: Complete each movement with 10 seconds to spare, expect for the final round of snatches

Secondary Objective: Push the pace on the echo

D: Accessories

3 Sets, For Quality:

1 5 Prone Y Rais es, Light Weight

10 Barbell Pendlay Rows , Moderate Weight

10 Single Arm Dumbbell External Rotation s, Light Weight

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (10-8-6-4-2
Build to a heavy 2
then
4x5 at 85% of heavy 2
Time cap 20min)

B: Metcon (No Measure)

EMOM: 20

10 DB burpee stand (50/35)

10 DB DL

10 DB Renegade rows

10 DB plank pull through

4 Shuttle runs (25' down/back = 1)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every 4:00 for 12:00

1:00 Row

:30 Supine Grip Dead-Hang

8/8 Single Arm Ring Row w/rotation

20 Bear Plank Shoulder Taps

10 Strict Knee Raises

3 Person Team Waterfall  (Time)

"Supernova"

2 Rounds for Time

30/24 Cal Row Bike or Ski

300ft KB/DB Farmers Carry (Rx70/50, S 60/40)

30 Dumbbell Bench Press (Rx50/35, S 40/25)

30/24 Strict Pull-Ups

30 Hand Release Push-Ups

Time Domain: 18:00-23:00

Time Cap: 30:00

Stimulus: Team Conditioning / Upper Body Muscular Stamina

Primary Focus: Don't get caught by your partners

Secondary Focus: unbroken farmers carry

RPE: 7/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Mobility Work:

2:00 minute, Thoracic Foam Roller Extensions

20/20, Side Lying Thoracic Rotations

:30/:30 Deep Lunge Ankle Mobilization

AA: Warm-up (No Measure)

2 Sets, For Quality:

60 Single Unders or 40 Double Unders

8/8 SA DB Upright Row

5/5 DB Windmills

10 DB Goblet Squats

B: Metcon (Time)

"Ronan"

For Time:

100 Double Unders (A:200 singles)

50 Alternating SA DB Hang Power Snatches, (Rx50/35, S 40/25)

100 Double Unders

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

100 Double Unders

50 Alternating SA DB Hang Clean and Jerks

100 Double Unders

Goal: 13:00-17:00 minutes

Time Cap: 25 minutes

Stimulus: Dumbbell & Wall Ball Cycling / Shoulder Stamina

Primary Objective: Complete both Dumbbell movements within two sets maximum

Secondary Objective: Complete the Wall Balls in under 4:00 minutes

RPE: 8/10

C: Accessories

4 Sets, For Quality

8/8 Front Foot Elevated Split Squat

10 Reverse Nordics

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up 250 walk

Light CARS

B. Balance Work

C. Legends “ Hotel “

12 Rounds Alternating Partner (You go/I go)

12 Kettlebell Deadlifts

9 Dumbbell Hang Power Cleans

6 Air Squats (Goblet Squat Optional for challenge)

20 Minute Time Cap

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

Arms: Supersets - Do not drop barbell (time cap 20min)

4rds:

20 BB reverse curls

20 BB shoulder to overhead

Rest 1min b/t rounds

4 Rds

20 BB bicep curls

20 BB front delt raises

Rest 1min b/t rounds

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KB Conditioning

AMRAP 15

6 KB RDL

6 KB russian swings

6/6 KB SA clean and jerk

6/6 KB push-ups

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality:

1:00 Cardio Choice

5 Inch Worm Push-Ups

10 Dual Dumbbell Deadlifts, Light Load

10 Dual Dumbbell Push Press, Moderate Load

:20 Glute Bridge

10 Alternating Bird-Dogs

B: Deadlift (Take 15:00 to Establish a 3RM )

C: Metcon (No Measure)

"Kraglin"

12:00 EMOM

min 1: 8 Deadlifts @ 65% of Established 3RM

min 2: 8 Box Jumps (Rx30/24, S 24/20″)

min 3: Max Strict Handstand Push-Ups

min 4: Rest

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

B: Metcon (3 Rounds for calories)

"Yondu"

3 Sets:

8:00 AMRAP:

1000m Run

Max Cals

Score: Total calories

*Each new AMRAP increase run by 200m.

Rd1 1000m, Rd 2: 1200m, Rd 3: 1400m

Rest 4:00 minutes between AMRAPs

**Option Wear a 20/14lb weight vest

RPE: 9/10

Primary Objective: Calories and Effort / Push Here

Secondary Objective: Maintaining Running Pace and Increasing Pace Per Set

C: Accessories (4 Sets, For Quality:
8/8 Side Plank Feet Elevated + Hip Drop
8 Hamstring Sliders
8 Kang Squats

Rest as needed between sets
If you don’t have sliders perform glute bridge hold for 45 seconds )

HomeGrown AthletX - HGX-FIT

Supersets (No Measure)

Superset #1:

10-8-6-4

Bench press at 70-75-80-85% of 1RM

Banded pull aparts (blue). scale is red band

----

Superset#2:

3x10

Close grip bench press

DB Ext. rotations off knee (full ROM)

----

Superset#3:

2x10

DB bench press (heavy)

Box weighted dips

----

Superset#4:

2x20

DB pullovers

Banded tripcep ext (from the rig)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10 minute AMRAP, For Quality:

1:00 Cardio Choice

10 Deep Squat w/Thoracic Rotations

5/5 Single Arm Kettlebell Clean and Jerk, Light Load

5/5 Single Arm Kettlebell Thrusters, Light Load

B: Cluster (Every 3:30 minutes, 5 sets, complete the following:
3 Cluster @ 70%, unbroken (tng)
2 Thrusters @ 80%, unbroken
1 Thruster @ 87-90%

In each 3:30 minute window complete all 6 reps. % are based on your 1rm thruster.
*Record heaviest single)

Sq Clean Thruster

C: Metcon (Time)

"The Broker"

For Time:

21-15-9

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

Chest to Bar Pull-Ups

Time Domain: 3:00-6:00

Time Cap: 10:00

RPE: 9/10

Stimulus: Shoulders / Anaerobic

Primary Objective: Fastest Overall Time Looking to manage reps and sets on each movement in order to stay moving as fast as possible.

Secondary Objective: Unbroken chest to bar pull-ups