HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

5/5 World's Greatest Stretch

10 Bird Dogs w/knee tuck

10/10 Single Leg Glute Bridges

5 Barbell Jumping Squats, 45/35lb (20/15kg)

10 Barbell Behind The Neck Strict Presses (Split Jerk Position)

B: Front Squat (10 minute EMOM
3 reps
Minutes 1-3: 65%
Minutes 4-6: 67%
Minutes 7-8: 70%
Minutes 9-10: 72%

Percentages are based on your 1-rep max Front Squat )

C: Metcon (AMRAP - Rounds and Reps)

"Boaty McBoatface"

10 minute AMRAP

12/9 Cal Row or Ski or 8/6 Cal Bike

3-4-5-6-7 etc.

Bar Muscle-Ups (A: Burpee Pull-Ups)

Thrusters (Rx135/95, S 115/75)

Score: Total Reps

Primary Objective: Get through the round of 7 reps

Secondary Objective: Unbroken Thrusters

Stimulus: Leg & Shoulder Stamina

RPE: 8/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

1:00 Cardio Choice

10 Scapular Push-Ups

5 Walking Inchworm to Hollow

10 Barbell Goodmornings

5/5 Crossover Step-ups

B: Metcon (No Measure)

“Hardwired”

40:00 minute EMOM

min 1: 14/10 Cal Row or Ski or 10/7 Cal Bike

min 2: 15 Sumo Deadlift High Pull (Rx 75/55, S 65/45)

min 3: 15/10 Push-Ups

min 4: 12 Single DB Step-Overs (Rx50/35, S 40/25)

C: Mobility (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

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

HomeGrown AthletX - Legends

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Metcon (No Measure)

AMRAP 20

100M DB farmers carry (high/low)

10/10 DB SA high pull

10/10 DB SA Arnold press

10/10 DB SA bent over rows

10/10 DB SA hammer curls

****

AMRAP 10

10/10 SA red band lat pulls

10 lat pulls

10/10/10 Letters "Y,T,W"

Announcements

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

HomeGrown AthletX - HGX-FIT

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Metcon (No Measure)

Supersets: 40min time cap

5 sets

10 BB Bent over rows (weighted)

10 BB Bicep curls

5 sets

10 BB Yates rows (weighted)

10 BB Reverse curls

5 sets

10 BB Pendlay rows (weighted)

10 BB Rollouts

***

At the 45min mark

Superset: 5 sets

20 Weighted sit-ups

20/20 Paloff press (red band)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

200m Run

10 Alternating Box Step-Ups

20 Bear Plank Shoulder Taps

10 Hollow Rocks

:10 second Hollow Hold

AA: Warm-up (No Measure)

GHD/Wall wall progressions

B: Metcon (Time)

"Fifty and Flirty"

For Time:

500m Run (A: Bike: 35/25 Cals)

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

50 GHD Sit-Ups (A: Abmat Sit-Ups)

10 Wall Walks

50 V-Ups

50 Step-Down Box Jumps

500m Run

Goal: 15:00-20:00 minutes

Time Cap: 25 minutes

Primary Objective: Complete the workout in under 20 minutes

Secondary Objective: GHD Efficiency and Wall Walks

Stimulus: Bodyweight Conditioning / Breathing / Midline

C: 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)

8 sets: time cap 28min

10 DBs “Glute bridge” floor press (50/35)

10/10 DB SA floor press

10 DBs Close grip press

Rest 1min b/t sets

*****

5 sets: time cap 12min

10 DB Skull crushers

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

10/10 DB Kickback

****

Core: GHD or weighted sit-ups

4 x 25

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

AMRAP 20

Partner 1:

100M KB farmers carry

15 DB hammer curls

Partner 2: Box squats (until partner 1 is finished)

*****

Time remaining

Partner 1

10/10 red band leg extension (on a bench)

Paloff press (red band) - continue till partner completes leg ext.

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

20 Bodyweight Reverse Lunges

20 Plank Alternating Shoulder Taps

10 Prone Weighted Y-W-T

B: Shoulder Press (Every 2:00 minutes, 6 Sets
3 Sets x 5 Reps @ 70%
1 Set x 3 Reps @ 75%
1 Set x 3 Reps @ 77%
1 Set x 3 Reps @ 80% )

C: Metcon (AMRAP - Rounds and Reps)

“Bring Sally Up”

12:00 minute AMRAP:

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

10 Chest To Bar Pull-Ups (A: Strict Banded Pull-Ups)

5 Squat Snatches (Rx135/95, S 115/75)

Goal: Complete 5+ Rounds

Primary Objective: Maintain unbroken sets on the wall balls and chest to bar pull-ups

Secondary Objective: Maintain a cadence on the snatches that allows you to complete them in under 30 seconds

Stimulus: Leg Stamina / Upper Body Pull