Workout of the day

HomeGrown AthletX - HGX-FIT

A: Bench Press (EMOM for 6 sets
3 reps at 90-92%)

B: Metcon (No Measure)

5 sets

8 DBs Barrel press

8 DBs Close grip press

8 DBs Standing flys

***

2 sets

20/20 BB reverse curl/shoulder to overhead

***

3 sets

8 DBs tempo (3.1.3.1) bicep curls (against wall)

8 DBs skull crushers

8 DBs tempo (3.1.3.1) hammer curls (against wall)

8/8 DB offset push-ups

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partners moving together

12 DBs Hammer curls (seated)

12 DBs Shoulder to overhead (seated)

12 DB or DBs High pull

250M DBs Farmers carry

20 DB or DBs Box step ups

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (4-6 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

General Prep (4-6 min)  

2 Sets: For Quality

10 Glute Bridge Banded Pull-Aparts

10 Tuck Ups

6/6 Single Arm Rotational Ring Rows

5 Tall Muscle Clean + 3 Front Squats + 3 High Hang Squat Cleans

Specific Prep (10-12min)

Build to 65% on DB Bench Press

–

Add Loads to Barbell for Cleans and focus on the Hang Position from the knee to the hip. Build loads over 3-4 sets to 70%

–

Go Over Rope Climb skill work and go through modifications.

"Without Fail" (5 Rounds for time)

Every 3:00 x 5 Sets

8 DB Bench Press

4 Hang Squat Clean

2 Rope Climb

DB Bench Press @ 65%

Hang Squat Clean @ 70%+
This strength & skill-focused EMOM requires controlled lifting, efficient transitions, and smooth rope climbs to maximize recovery within the 3:00 window. Prioritizing consistency over speed will lead to the best results.

RPE: 7-8/10

Rest Expectation:

Target: ~45-60 sec rest per round

Advanced: ~75+ sec rest

If struggling: Reduce weight or modify rope climbs

Pacing Strategy:

Keep each round ~2:00-2:15 to allow 45+ sec of rest.

Efficient transitions—minimize unnecessary walking.

Stay in control on the rope—avoid sloppy footwork.

HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (EMOM
5 reps at 80-85% of 1RM)

B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
8 DB seated rear delt raises)

C: Metcon (No Measure)

2 sets

10/10/10

Angle delt raise/front delt raise/Arnold press

***

3 sets

8 DBs skull crushers (45 degree angle)

8 Plate tricep ext (behind the neck)

100M Plate ovhd carry

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Head, Shoulders, Knees and Cones

Stretching:

Updog, down dog

Bird dog

Scorpion

Cossack squats

Leg swings

Air Squats

Arm circles

Front Squat

Odd Object AMRAP (No Measure)

400 run/ski/row or 15 cal bike

6 sandbag cleans

6 box get overs

1 sled push

HomeGrown AthletX - Functional Fitness

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General Prep: (8-10min)

3 Rounds:

1:00 Easy Cardio (Row, Bike, Ski, or Jump Rope)

6/6 Single Arm Kettlebell Deadlifts (Kettlebell Between Feet)

1 Wall Walk + :20 Wall Facing Handstand Hold

10 Hollow Body Rocks or 20s Hollow Hold

Specific Prep: (3-5min)

2 Sets

6 Dual Kettlebell Clean, light load to moderate load

6 Dual Kettlebell Press / Jerk , light to moderate load

10 Wall Facing Shoulder Taps

6-8 Short Range GHD Sit-Ups

6-8 Calories on the Rower

Freestanding Handstand Hold (Time)

10-15 minutes

Freestanding Handstand Hold Practice

"Jacked Up on Mountain Dew" (Time)

20:00 EMOM

minute 1: 8 Dual Kettlebell Clean and Jerk

minute 2: 16 GHD Sit-Ups

minute 3: 25ft Handstand Walk

minute 4: Max Cal Row

minute 5: Rest

Load: 2x(Rx53/35, S 44/26)
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Primary Objective: Maintain consistent effort across all 4 rounds without early burnout.

Secondary Objective: Increase calorie output on the row as rounds progress.

Stimulus: Full-body strength & conditioning , incorporating explosive lifting, midline endurance, gymnastics, and a max-effort row.

RPE: 6-9/10 , building intensity over rounds with a strong push on the rower.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)