HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

10:00 EMOM
min 1: :45sec Row (:20sec ez, :15sec moderate, :10sec hard)

min 2: 5x (2 for 1 Burpee)

min 3: :20sec/:20sec Single Leg Glute Bridge Hold

min 4: 20 Bent Over Reverse Flys *light

min 5: 20 Alternating V-Ups

*2 for 1 burpee is 2 push-ups into the burpee

B: Metcon (Time)

5m Row or Ski for Time (SUB: 4250m Row or ski)

-Every 3:00 Complete, alt stations

Station 1: 200m Run

Station 2: 60 DU (60 singles)

*start on the rower

Goal: 27:00-33:00

Time Cap: 39:00

C: Metcon (No Measure)

If time permits
A) Strict Toes to bar or Strict knee-raises

• 3 sets of 10

• (Perform the eccentric or "lowering" portion of the exercise slowly and with control)

C) Rolling Planks

• Accumulate 50 (25 each side) with as little rest/sets as possible

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Front Squat (1 1/4, Every :90 sec)

5x3 at 75%

Last week for 1 1/4

B: Metcon (No Measure)

Back
Landmines:

Single arm bent over row

T Row (with green band/rope)

Pull-ups

.......

DBs Bent over rows (together)

Banded Lat pulls

Chin-ups

C: Metcon (No Measure)

Core Conditioning
10:00 EMOM

Abmat Situps

Russian Twist

Single Leg Vups

Ankle Touches

Hollow Rock

Bicycle

Pelvic Raises

Side Plank (right)

Side Plank (left)

Circle of Death

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds

10 Bootstrap Squats

10 Alternating Bird-Dogs w/3sec at Extension

10 Alternating PVC Pipe Thoracic Twists

8-10 Foam Roller Thoracic Extensions

—--

2 Rounds (Barbell Primer)

3 Dip Shrug and High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance

—-

Then walk through 1-2 rounds w/ empty barbell or light loads of the barbell complex for the day

B: Weightlifting Complex

Every 90sec for 10 Sets

Power Snatch + Snatch Balance + Squat Snatch + OHS

*build to a heavy, start @ ~60% of 1RM Power Snatch

*Record heaviest complex

C: Metcon (AMRAP - Rounds and Reps)

14:00 AMRAP
22 Alt DB Hang Snatch (R+50/35, Rx 40/25)

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

22 Wall Balls (R+20/14, Rx 16/12)

Goal ~4 Rounds

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

12:00 EMOM
min 1: 15 Banded Good Mornings + 5 Inchworm Push-Ups

min 2: :20sec Passive Hang + :20sec Active Hang

min 3: 30sec Jump Rope Practice

min 4: 10 Kip Swings + 5 Strict Knee Raises

B: Ring MU Progression

-Support Hold (both top of dip and bottom of dip)

-Ring Row Muscle-Up Transitions

-Hollow Rock Ring Row Muscle-Up Drill

-Toenail Spot Muscle-Up

- The Kip swing

-Spotted Ring Muscle-Ups

-Seated Banded Ring Muscle-Ups

C: Metcon (Time)

15 Ring Muscle-Ups

90 Double Unders (180 single unders)

30 Strict Handstand Push-ups

10 Deadlifts (R+ 275/185, Rx 225/155)

30 Toe to Bar

10 Deadlifts

30 Strict Handstand Push-ups

90 Double Unders

15 Ring Muscle-Ups

Goal Time Domain: 18:00-25:00

Time Cap: 30:00

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Bench Press

Complete as the following (time 20min)

Every 1min for 5mins

1x5 at 60% of 1RM

….then....

Every 1:15 for 5mins

1x4 at 70% of 1RM

….then....

Every 1:30 for 4:30mins

1x3 at 80% of 1RM

….then....

Every 2mins for 4mins

1x2 at 85-90%

B: Metcon (No Measure)

DB Conditioning
20:00 EMOM (Single DB – Heavy)

Min1: DB Close Grip Floor Press (Crush grip)

Min2: DB Pull Overs

Min3: DB RDL (Crush Grip)

Min4: DB Offset Push-ups

Min5: DB Bicep Curl (Crush grip)

C: Metcon (No Measure)

Core Conditioning
10:00 EMOM

Abmat Situps

Russian Twist

Single Leg Vups

Ankle Touches

Hollow Rock

Bicycle

Pelvic Raises

Side Plank (right)

Side Plank (left)

Circle of Death

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds for quality. 10min cap
250m Jog

10 Goblet Cossack Squats

6/6 SL SA Crossbody RDL

6 Yoga Push-Ups

6 Up Downs

B: Front Squat

Every 2:00 for 16:00

3 Reps @ 100% of 5RM or ~80-85% of 1RM

C: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP

2-4-6-8-10...

Dual DB Front Squats (R+50/35, Rx 40/25)

Lateral Burpee over DBs

D: Metcon (No Measure)

Mobility: If time permits
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

2:00 Seated Straddle

2:00 Saddle Pose

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

5 Rounds: Time Cap 25 - 28 min

10 Devil Press (50/35, 40/25)

100M Farmers Carry

10 Empty BB Front Delt Raises

10 Empty BB Strict Shoulder Press

B: Metcon (No Measure)

Body Weight Conditioning
Buy-In: 50 Toes to Bar or Knees to Waist/Elbow

800M Run

25 Burpees to Bar

50 Push-ups

100 Air Squats

Cash Out: 50 TTB or Knees to Waist/Elbow

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Tabata warm-up
:20 On / :10 Off

Single or Double Unders

Plank Shoulder Taps

Air Squats

KB Swings (light)

B: Metcon (Weight)

Strength
Every 2:00 for 8:00

8/8 Bulgarian Split Squats 20x1 Tempo

3-5 Reactive Stick Jumps

-sub for reactive stick jumps could be broad jumps, high box jumps, or just squat jumps

C: Metcon (Time)

4 Rounds for Time

400m Run

12/10 Deficit DB Push-Ups

10 Dual DB Box Step-Overs (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)

40 Double Unders

Each partner will complete the full 4 rounds of these movements, but there is a little caveat to how teams will get this done. One partner starts on the run and one starts on the DB movements. If you never catch up to your partner then you will be able to finish in the fastest time possible with no rest periods. However it is likely that you will catch your partner at some point and need to rest. Goal here for each partner is to limit any rest periods and try to stay ahead of your partner

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
6 Inchworm Push-Ups

:30/:30 Pallof Press Hold

8/8 Staggered Stance Barbell Good-Mornings

10 Alt Dead-Bugs w/3sec pause at ext.

10 Alt Bird-Dog w/3sec pause at ext.

B: Deadlift

In a 15:00 Window

5 Reps @ 75%

3 Reps @ 80%

1 Rep @ 85% x 3 Sets

R: as needed b/s

*Record heaviest single

C: Warm-up (No Measure)

WOD Primer
10 Bar Kip Swings

5 Strict Pull-Ups

5 Strict Knee Raises

3 Hang Snatch High Pull

3 Hang Power Snatch

—

Add weight until you reach your working weight

D: Metcon (2 Rounds for time)

0:00-8:00

For Time

15-12-9

Power Snatch (R+95/65, Rx 75/55)

Chest to Bar

Time Domain: 4:00-7:00 for both sections

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Sets for quality
2:00 Cardio Choice

10 up dog down dog

20 shoulder taps

:30sec wt Dead-Bug

10 Plank Bird-Dogs

B: Metcon (No Measure)

Every 2:30 for 12 Sets

6 Burpee Over Rower or hurdle

15/12 Cal Row or 11/8 Cal Bike

20 Resistance Band Ski

SUB Row Cals 12/9

C: Metcon (No Measure)

Core Finisher
4 Rounds

10 Hollow Rocks

20 Mountain Climbers

- Max Unbroken L-Sit

*Tuck L-Sit if Needed

R: as needed b/s