Archives for April 2025
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (Every :90sec for 5 sets
8reps starting at 85%
B/T sets 8 weighted BB bicep curls)
Yates rows (Every :90sec for 5 sets
8reps at 85%
B/T sets 8 weighted BB reverse curls)
C: Metcon (No Measure)
Supersets: Each for 3rds
8/8 DB Renegade rows
8 Seated DBs bicep curls
***
15 Banded tall kneeling lat pulls
8 Hang DBs bicep curls (preacher style)
***
15 Banded lat rows
8/8 SA DB seated preacher curls
HomeGrown AthletX - Functional Fitness
Body Heat + Mobility (5-7 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:20/:20 Samson Lunge
10 PVC Pipe Pass Throughs
:15/:15 Standing PVC Pipe Prayer Stretch
General Prep (4-6 min)
2 Sets: For Quality
10/10 Hand to Hand Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps
Specific Barbell Prep (5-7 min)
*Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70-75% performing Complex
Squat Snatch
Hang Squat Snatch
Squat Snatch
Snatch (Every 2:00 x 5 Sets
3 Hang Power Snatch
3 Overhead Squats
*add a 1-2 sec Pause in Overhead Squat to reinforce good positions and stability for new athletes
Working positions and keeping things light, build awareness around hip extension, bar path, )
% is Based on 1RM Squat Snatch
This complex must be unbroken. If you feel good, you may build over 85% on the final lift
Stimulus: Weightlifting Proficiency / Speed + Power Development
This is meant to be a focused weightlifting day, building confidence in the Snatch
RPE: 6/10 *Loading is high, but overall fatigue on the body should be low
Key focus areas:
Bar Path and Tension in the Overhead Squat / Catch Positions
Consistent Footwork as the loads increase
Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%
)
% is Based on 1RM Back Squat
Stimulus: Absolute Strength Development
We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell
RPE: 7/10 *Loading is high, but overall fatigue on the body should be low
Key focus areas:
Bracing and Breathing Technique / Keep Global Tension
Controlled Descent + Fast Ascent
Optional Accessories (Checkmark)
3 Sets: For Quality
5/5 Single Leg Lateral Box Jump
15 Weighted Hip Extensions
:30-:45 Sorenson Hold
HomeGrown AthletX - Legends
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
Body Heat + Mobility (6-8 min)
400m Run
1:00 Row or Bike
5/5 World’s Greatest Stretch
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
1:00 Row or Bike
General and Specific Prep (5-7min)
Practice Efficiency on Burpee Box Jump Overs by performing 2 sets of 3-4 reps working on staying low and close to the box and either stepping or jumping up to the bar.
–
Then perform one mini-primer
200m Run
9/7 Cals Row Bike or ski
5 Burpee Box Jump Overs
9/7 Cals Row Bike or Ski
"Bad Luck and Trouble" (Time)
3 Sets: For Time
400m Run
20/16 Cals Row Ski or 14/11 Bike
15 Burpee Box Jump Overs
20/16 Cals Row Ski or 14/11 Bike
400m Run
Rest 3:00 b/t sets
Box: (Rx24/20, S 20/16″)
Goal: 9-11 minutes per set
Time Cap: 12 minutes per set
Overall Time Cap: 40 minutes
Stimulus: Aerobic Stamina and Muscular Endurance / Lactate Threshold
This is a high-output, aerobic-heavy workout that demands consistent pacing across all sets. Overexertion early on will lead to slower times in later rounds. The focus should be on smooth transitions and steady movement rather than sprinting through any one section.
RPE: 8.5/10
Key focus areas:
Maintain sustainable pacing on the runs and machines
Keep burpee box jump overs smooth and controlled
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
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 - Functional Fitness
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.
Stimulus:
Pressing endurance (Bench Press)
Leg stamina & barbell cycling (Hang Squat Cleans)
Grip & pulling efficiency (Rope Climbs)
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 - 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
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)
HomeGrown AthletX - HGX-FIT
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