HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups

minute 3: "Barbell Complex"

minute 4: Rest and add a little weight to the barbell

Each round decrease by 1 rep on each movement and add a little load

B: Weight lifting (Weight)

Power Clean + Squat Clean + Jerk

Every 90 seconds, 10 Sets

Sets 1-4: 2+1+1 @ 60-70%

Sets 5-7: 1+2+1 @ 70-80%

Sets 8-10: 1+1+1 @ 80-85%

C: Metcon (Weight)

"Hold Me Back"

15:00 minute EMOM, Alternating Movements

minute 1: 6 Thrusters, starting (Rx135/95, S 115/75)

minute 2: 4 Wall Walks

minute 3: Rest

Ideally we are increasing the load on Thrusters each round. Goal is to increase by 5-10lbs each set. We can increase by more or stay the same across

Score = Cumulative Load

Primary Objective: Complete the Thrusters unbroken

Secondary Objective: Complete the Wall Walks in under 45 seconds

Stimulus: Interference / Barbell Conditioning / Shoulder Stamina

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Sets: Same weight for all three movements

Time cap = 15min

8 Pendlay rows

8 Yates rows

8 Bent over rows

Rest :45sec b/t each movement

All supersets: Arms

4 Sets: Complete 4 sets of each superset before moving forward.

20/20 Reverse curl + shoulder to overhead

20/20 Bicep curl + Supinated shoulder to overhead

12/12 Tall kneeling position (use abmat) DB crush grip hammer curl + floor skull crushers

HomeGrown AthletX - Legends

Metcon (No Measure)

Interval training: 1min per station

**3-4 per station

**4-5 Rounds

Box squats

Wall push-ups

Bench leg extensions with red band

KB or DB RDL

Ski erg

Lat pulls red band

Paloff press red band

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Movements

Minute 1: 12/9 Calorie Row

Minute 2: 8 Scapular Pull-Ups + 8 Bar Kip Swings

Minute 3: 12/9 Calorie Bike

Minute 4: 10 Alternating Deep Lunge Mountain Climbers

B: Gymnastics skill/Test (Time)

10 Rounds, For Time:

7 Chest To Bar Pull-Ups

Score: Time

Cap: 10:00 minutes

Test today. You must rest after each round of 7 C2B Pull-Ups. Your goal is to accumulate 70 reps as quickly as you can but they must be completed in sets of 7 reps.

C: Metcon (3 Rounds for calories)

"AED"

AMRAP 4

300m Run

21 Line Facing Burpees

Max Cals Row Ski or Bike

-4:00 Rest-

AMRAP 4

200m Run

21 Line Facing Burpees

Max Cals

-4:00 Rest-

AMRAP 4

100m Run

21 Line Facing Burpees

Max Cals

Goal: 20/14 Calories Each Set

Primary Objective: Complete each Buy-In work component in under 3:00 minutes

Secondary Objective: Complete each set of 21 Line Facing Burpees in 90 seconds or less

Stimulus: V02 Max / Machine Focused Conditioning

HomeGrown AthletX - HGX-FIT

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Metcon (No Measure)

Retest from last week with small changes.

Glute press and Tate press should be unbroken.

Reset for close grip press.

8 sets: time cap 28min

10 DBs “Glute bridge” floor press (40/30)

10 DBs Tate press (arms 45 degrees, hinge at the elbow, thumbs down, head of DB to chest)

10 DBs Close grip press

Rest 1min b/t sets

*****

5 sets: time cap 12min

10 DBs Skull crushers

10/10 DB Kickback

10 Diamond push-ups

****

Core: GHD or weighted sit-ups

4 x 25

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

5 Yoga Push-Ups

10/10 Single Arm Single Leg Romanian Deadlift

:10 Second Ring Support Hold + :10 Second Ring Dip Hold

10 Banded Glute Bridge Marches

5/5 Goblet Crossover Step-Ups

B: Bench Press (Every 6:00 minutes for 18:00 minutes, Complete the following wave.
5 reps
3 reps
1 rep
Percentages:
Set 1: 75-77-80%
Set 2: 77-80-82%
Set 3: 80-82-85%
*Record set 3 single rep at 85%
Percentages are all based on your 1-rep max Bench Press )

C: Metcon (AMRAP - Rounds and Reps)

"Keystone"

AMRAP 9

3-6-9-12-15...

Strict Handstand Push-Ups (A: Box Piked Handstand Push-Ups)

Reverse back rack step alt lunges (Rx135/95, S 115/75)

Step-Down Box Jumps (Rx24/20, S 20/16″)

Goal: Get to or complete round of 12 reps

Primary Objective: Achieve the most amount of reps

Secondary Objective: Keep each movement unbroken

Stimulus: Posterior Chain / Upper Body Vertical Push

RPE: 7/10

HomeGrown AthletX - Legends

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Metcon (No Measure)

AMRAP 5min

10 KB RDL

10 KB swings

***Rest 2min***

AMRAP 7min

8 KB RDL

8 KB swings

8 KB hang high pull

***Rest 2min***

AMRAP 9min

6 KB RDL

6 KB swings

6 KB hang high pull

6/6 KB bent over rows

Announcements

Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)

5/5 World's Greatest Stretch

10 Medball Cleans

3-5 + 1 Pogo Jump to Vertical Jump

10 Scapular Pull-Ups

B: Back Squat (Every 6:00 minutes for 18:00 minutes, Complete the following wave
5 reps
3 reps
1 rep
Percentages:
Set 1: 75-77-80%
Set 2: 77-80-82%
Set 3: 80-82-85%
*Record set 3 single rep at 85%
Percentages are all based on your 1-rep max Back Squat. )

C: Metcon (Time)

"Il Duce"

3 Rounds for Time

12 Burpee Pull-Ups

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

48 Double Unders (A:96 singles)

Time Domain: 8:00-11:00 minutes

Time Cap: 15 minutes

Primary Objective: Complete each movement in under 1:00 minute

Secondary Objective: Aim to complete each movement unbroken

Stimulus: Muscular Stamina / Shoulder + Quad Density

Announcements

Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

AMRAP 7:

2 DBs Renegade rows (no push-up) (50/35)

2 DBs Deadlift

100M run

***Add 2 reps after each round***

Rest 2min

AMRAP 10:

2 DBs Bent over rows

2 DBs Hang power cleans

2 DBs Shoulder to overhead

100M run

***Add 2 reps after each round***

Rest 2min

AMRAP 13:

2 DBs Gorilla rows

2 DBs Man makers

100M run

***Add 2 reps after each round***
DB weight 50/35#

Announcements

Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

1:00 minute Row

:30/:30 seconds Banded Front Rack Mobility Stretch

10 Dual KB Deadlifts

5 Dual KB Russian Swings

5 Tall Muscle Cleans

5 Hang Power Cleans

Team Hollow to Plank Medball Pass and Roll Race

B: Barbell Cycling (Muscle Clean + Hang Power Clean
8:00 minute EMOM
1+3, starting @ 40% of 1RM Power Clean )

C: Metcon (Time)

3 Person Team Workout

“Head of the Charles”

For Time:

2000m Row

Dual DB Front Rack Hold (2x Rx50/35, S 40/25)

Into...

50 Synchro Bar Facing Burpees

30 Synchro Hang Power Clean (NEWBEES Russian KB swings) (Rx155/105, S 125/85)/ (2x Rx50/35, S 40/25)

Time Domain: 12:00-15:00 minutes

Time Cap: 18:00 minutes

Goal: Complete the workout in under 15:00 minutes

Primary Objective: Work together. Split the work evenly. Communicate, have fun and finish as fast as possible

Secondary Objective: Maintain sets of 5+ Reps on the Hang Power Cleans

Stimulus: Team Strategy and Community / Posterior Chain / Aerobic Capacity