HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Single Dumbbell Warm-up

30 Seconds Each Side With Light Weight:

Single Arm Deadlifts

Single Arm Russian Swings

Single Arm Strict Press

Single Arm Hang Power Snatches

B: Metcon (No Measure)

3 Rounds
9 DB Bulgarian Split Squats (Left)

9 DB Bulgarian Split Squats (Right)

*Max Unbroken box Dips.

*To make it harder put your feet on a box too or even a wt in your lap.

*Rest as Needed Between Sets

C: Metcon (Calories)

TEAMS OF 2
AMRAP 30:

Partner 1: Max Calorie on Any Machine

Partner 2: 6 Single Arm Devil’s Press (R+50/35, Rx 40/25) and rest on time remaining

*Switch movements Every Minute

*Score is total cals together

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Midline
4 Rounds (25,15#)

15 Weighted AbMat Situps

30 AbMat Situps

B: Metcon (Time)

1000M Row

750M Row

500M Row

250M Row

After each row = 15 DB Thrusters

(50/35, 40/25)

HomeGrown AthletX - Functional Fitness

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A. : Metcon (3 Rounds for reps)

AMRAP 8 Min

5 Hang Squat Snatch (R+115/75, Rx75/55)

50 Double Unders

15 Lateral Burpees over Bar

Rest 2 minutes

AMRAP 8 Min

5 Hang Squat Snatch (R+125/85, Rx95/65)

50 Double Unders

15 Lateral Burpees over Bar

Rest 2 minutes

AMRAP 8 Min

5 Hang Squat Snatch (R+135/95, Rx115/75)

50 Double Unders

15 Lateral Burpees over Bar

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Barbell Cycling
OTM x 7:

Minute 1 – 7 Hang Squat Cleans + 1 Push Jerk

Minute 2 – 6 Hang Squat Cleans + 2 Push Jerks

Minute 3 – 5 Hang Squat Cleans + 3 Push Jerks

Minute 4 – 4 Hang Squat Cleans + 4 Push Jerks

Minute 5 – 3 Hang Squat Cleans + 5 Push Jerks

Minute 6 – 2 Hang Squat Cleans + 6 Push Jerks

Minute 7 – 1 Hang Squat Clean + 7 Push Jerks (R+135/95, Rx 115/75)

B: Metcon (Time)

B) For Time:

50 Wallballs Sq Jumps (R+20/14, Rx 16/12)

50 KB Swings (R+53/35, Rx44/26)

50 Wallballs Sq jumps (R+20/14, Rx 16/12)

*On the Minute – 5 Deadlifts (R+ 225/155, Rx 165/125)

Workout starts with the Deadlifts.

*R+ Wallball Sq jumps over Barbell

*20:00 Time Cap

HomeGrown AthletX - Functional Fitness

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A: Metcon (10 Rounds for reps)

Burpee Cycling Benchmark
On the Minute x 10:

"X" Burpee Box Jump Overs (R+24/20, Rx20/16″)

*EMOM you choose a set number of reps and stick with it. Allow at least :20sec of rest so you don't fall off.

B: Metcon (Time)

15-12-9:

Strict Shoulder Press (R+95/65, Rx 75/55)

Barbell Rollouts

100 Double-Unders

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 1.14.2021

Time cap 30min

ON/OFF DB WOD (50/35, 40/25)

50 DB Deadlifts

50 Box Jumps

50 DB Front Squats

50 Burpees

50 DB Renegade Rows

50 Walking Lunges

50 DB Thrusters

50 Air Squats

50 DB Shoulder Press

50 Abmat Situps

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Stamina Squats
On the Minute x 16 (8 Rounds):

Minute 1: 1 Front Squat

Minute 2: 2 Back Squats

*Barbell Loaded @ 60% 1RM Front Squat

B: Metcon (Time)

4 Rounds
30/24 Cal Row/Ski or 21/17 Cal Bike

30 Jump Split Lunges

30 Alt DB Power Snatches (R+50/35, Rx 40/25)

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A: Metcon (Time)

Gymnastics Conditioning
27-21-15-9:

Kettlebell Swings (R+70/53, Rx 53/44)

leg lifts over KB

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 18
21/15 Row/Ski or 15/12 Cal Bike

12 Power Cleans (R+115/75, Rx 95/65)

9 Box Jumps (R+30/24,Rx24/20″)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Bro-Shesh
CHEST: Time cap 25min

5 x 8 Bench Press

5 x 12 DB Pull Over (Use bench)

5 x 15 DBs Close Press (Use bench)

Rest: 30 seconds between sets

REST 2min

ARMS:

SUPERSET – 4 Sets

A. BB Bicep Curls "21"

B. 12 x BB Skull Crushers (Use bench)

Rest: 30 seconds between sets

SUPERSET – 4 Sets

A. 12 x DB Seated Hammer Curls (together)

B. Max effort – Bench dips

HomeGrown AthletX - Functional Fitness

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A: Snatch Pull (Complex)

5 Sets:

1 Pausing Snatch Pull (1s at knee level)

2 Snatch Pulls

Stimulus

Set 1 – 65% of 1RM Snatch of 1RM Snatch

Set 2 – 75% of 1RM Snatch

Set 3+4+5 – 85% of 1RM Snatch

Snatch Pull = Extension with a shrug at the top. Arms stay extended.

First rep will have a :01s pause at the knee on the way up, followed by 2 standard snatch pull reps. A chance to focus on only the work that takes place beneath the hip. Slow is smooth, smooth is fast. Be diligent with positioning.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
30 Air Squats

20 Hang Power Snatches (R+75/55, Rx 65/45)

10 Pendlay Rows

*try and get 3-5 rounds