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 - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, for Quality

1:00 Cardio Choice

15 Banded Goodmornings

:20 Handstand Hold w/weight shi fts

10 Scapular Push-Ups

:30 Plate Toe Taps

B: Handstand Walk (Skills and progression
10-15min)

C: Metcon (Time)

"Hughie"

For Time

300 Double Unders (A: 300 singles)

30 Wall Walks (A:20 Wall Walks)

*Work can be partitioned as desired

Starting @ 0:00 and Every 4:00 Complete 400m Run (A: 250m Run)

Goal :24:00-30:00

Time Cap: 32:00

RPE: 7/10

Primary Objective: Complete 4+ Wall Walks every set

Secondary Objective: Finish the workout with no misses on double unders

D: Midline (No Measure)

5 Minute AMRAP:

10 Alt V-Ups

:20 Hollow Rock

:30 Plank Hold

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

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/ Warm Up

B. With a partner utilizing a light ball

2 x 10 Chest Pass,

2 x 10 Soccer Pass,

2 x 10 Ball toss and catch over rig

2 x 10 Single Leg lateral ball toss reverse direction at 5 reps

C. WOD AMRAP 20

400M Row

5 RKB’s (pick a challenging Kettlebell)

7 Strict Pull Up (jumping pull ups, ring rows)

9 Upright Rows (moderate weight0

11 Push Ups (elevated box)

400M Row

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, For Quality

1:00 Row

10/10 Banded Clam Shells

8/8 SA KB Deadlifts

10 Goblet Cossack Squat

:30sec KB Dead-Bug

B: Deadlift (Every 2:00 for 10:00 
8 @ 60% 
7 @ 65% x 2 Sets 
6 @ 70%, 
6 @ 70%+ 

*Record set 5 at 6 reps)

C: Metcon (No Measure)

"Kimiko"

16:00 EMOM

min 1: 15/12 Cal Row or Ski 12/9 cal Bike

min 2: 10 Dual DB Step-Overs (Rx50/35, S 40/25)

min 3: 18 GHD Sit-Ups or Medball Weighted Sit-Ups

min 4: 18 Box Jump Overs (Rx24/20, S 20/16″)

RPE: 8/10

Primary Objective: Complete each movement within 45sec to allow a 15sec transition.

Secondary Objective: Complete all working reps for the day

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Rounds

500M of your choice

10 BB Bent over rows 135/105

15 KB/DB SA rows

200' KB/DB farmers carry 53/35

25 KB Swings 53/35

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Walk( Buildings /CARS/ Warm Up

B Bench Supported Dumbbell Bent Over Row

Instruction, then 5 sets 12 reps per side, no rest.

C. WOD AMRAP 20

Buy-in 500m Row

Then:

10 Wall Balls

10 Banded Pull Downs

10 Burpees To Box or floor

10 Dball Slams

10 Air Squats

10 Hurdle Side Step overs

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

:30sec Handstand Hold

10 Cat Cows

:30sec Wall Sit

10 GHD Back Extensions or 10 Supermans

20 Bear Plank Shoulder Taps

B: Warm-up (No Measure)

Jerk Specific Prep

3-5 Sets

1 Tall Jerk

1 Jerk Balance

1 Press in Split

1 Jerk Recovery

1 Split Jerk

1 Jerk Recovery

C: Split Jerk (12:00 EMOM 
Min 1-2 
2 reps @ 65% 
Min 3-4 
2 reps @ 70% 
Min 5-6 
1 rep @ 75% 
Min 7-8 
1 rep @ 80% 
Min 9-12 
1 rep @ 85%+ 

*Record heaviest weight)

D: Metcon (Time)

"Soldier Boy"

For Time:

10-9-8-7-6-5-4-3-2-1

Strict Handstand Push-Ups

Chest to Bar Pull-Ups

RPE: 7/10

Time Domain: 7:00-9:00

Time Cap: 10:00

Primary Objective: Complete all sets unbroken

Secondary Objective: Complete workout in under 8:00

Goal: Full range of motion on all reps. Preparing for the Open

E: 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

F: Accessories (4 Sets, For Quality 
10 Feet Elevated Parallette Push-Ups 
14 Rear Delt Fly's, light load 
18 Alt Dumbbell Bicep Curls, moderate )

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Deep Lunge Mountain Climbers

20 Plank Shoulder Taps

:15/:15 Single Leg Glute Bridge Hold w/Medball Squeeze

5 Broad Jumps For Distance

B: Warm-up (No Measure)

Clean Specific Prep

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

–

2 Position Clean Prep

5 Sets, Building to Working Weights

1 Hang Clean High Pull

1 Hang Squat Cleans

1 Low Hang Squat Clean or From Floor Once Weight is on the Bar

C: Weightlifitng complex (Weight)

Hang Squat Clean + TnG Squat Clean

10:00 EMOM

1+1 @ 72%+, increaseby feel

*Move efficiently with speed

D: Metcon (Time)

"Butcher"

For Time

30 Bar Facing Burpees

30 TnG Power Clean (Rx135/95, S 115/75)

*every break on Power Cleans complete 3 Bar Facing Burpees

RPE: 9/10 (Rate of perceived exertion)

Time Domain: 5:00-7:00

Time Cap: 10:00

Primary Objective: Complete Workout in Sub 7:00

Secondary Objective: Complete Power Cleans in 3 Sets or Less

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row, R1: ez, R2: mod

5/5 Quadruped Thoracic Rotations

5 Table Top Bridge w/5sec Pause

3/3 Quadruped Hip Cars

5/5 Samson Lunge

B: Metcon (Time)

"The Way of Water"

For Time

2000m Row (A:75/50 cal Bike)

Partner Holds Dual DB Front Rack (Rx50/35, S 40/25)

into..

100 Burpee Pull-Ups

While Partner Holds DB in Suitcase Position

into..

50 Dual DB Bench Press

While Partner Holds Handstand

Time Domain: 20:00-25:00

Time Cap: 30:00