HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Mobility & Activation (6-7 Minutes)

Focus: Hip, hamstring, and shoulder mobility for running, deadlifts, and pull-ups.

:30/:30 Lateral Banded Distraction

:30/:30 Samson Lunge

:30 Down Dog Calf Gas Pedals

:20/:20 C rossbody Lat Stretch

10 Banded Pull-Aparts + 10 Banded Pass Throughs

General Prp (8-10 Minutes)

2 Rounds:

200m Run or 1:00 Cardio (Bike, Row, Ski)

10 Barbell Good Mornings

10 Box Step-Ups

5/5 Lateral Lunges

10 Scapular Pull-Ups

5/5 Single-Leg Glute Bridges

Specific Prep (6-8 minutes)

2x 10 Wall Lean Sprint Drill

2x 10m High Knees & Butt Kicks

5 Barbell Deadlifts @ Light Weight

5 Deadlifts @ Workout Weight

5-7 Box Jumps @ Workout Height

3 Jumping Pull-Up + Negative

3 Strict Pull-Ups or Alternative (Banded Strict Pull-Ups / Toenail Spot / Inverted Rows )

"Slingshot Engage" (Time)

3 Person Team Workout

5 Rounds For Time: As Waterfall

200m Run

15 Deadlifts

12 Box Jumps

9 Strict Pull-Ups

Barbell: (Rx 185/125, S 155/105)

or Barbell: 60% of 1RM DL

Box Height: (Rx24/20, S 20/16″)

Time Starts when athlete 1 starts the run, time stops when athlete 3 finishes the strict pull-ups
--

Time Domain: 16-22 min

Time Cap: 28 min

Primary Objective: Never get caught by one of your partners

Secondary Objective: Increasing pace on each round of the workout , developing a good pacing strategy.

Stimulus: Grip endurance, pulling strength, and explosive power with an aerobic engine test from the run.

RPE: 7-9/10, escalating throughout the workout.

Mobility

1:00-2:00 Foam Roll Calves and Quads

1:00 Down Dog to Updog , Alternating Every 10 seconds

1:00/1:00 Couch Stretch

1:00 Child's Pose

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep (8-10 min)

3 Sets: For Quality

9/7 Calorie Echo Bike

:15 Dead-Hang + :15 Active Hang

:10 Hollow Hold + :10 Arch Hold

8 Archer Push-Ups (4 Each)

6/6 Reverse Lunge to High Knee

Specific Prep: (5-7min)

Toes to Bar Prep:

6 Kip Swings

6 Knee Raises

6 Toes to Imaginary Target

6 Toes to Bar or Scaled Variation (Alt Toe to Bar, Toe to Target, Knees to Chest)

Barbell Cycling Prep: 2 Rounds (Using an empty barbell, then light weight)

5 Snatch Deadlifts + 5 Snatch High Pulls

5 Hang Power Snatch → 5 Full Power Snatch

5 Strict Press → 5 Push Press

3 Bar Facing Burpees

“If you Ain’t First, You're Last” (Time)

For Time:

60 Toe to Bar

20 Bar Facing Burpees

70/50 Cal Row or Ski or 50/35 Cal Bike

20 Bar Facing Burpees

60 Power Snatch

20 Bar Facing Burpees

60 Push Press

Barbell: 75/55lb, 34/25kg
--

Time Domain: 18-22min

Time Cap: 25min

Primary Objective: Strategically break all the working movements between the burpees into manageable chunks that will allow you to stay moving and steady throughout the workout.

Secondary Objective: Maintain Consistent pacing throughout the workout on the Burpees.

Stimulus: Chipper / Full Body Muscular Endurance and Stamina

RPE: 9/10

Mobility

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

Foam Roll Hamstrings and Lower Back

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog

Plate oh carry

Inchworm to push up

Plank shoulder taps

Scorpion

Banded pull aparts

KB halos

KB Windmill

KB waiter walk

Tuck ups/alt. v-ups

Push Press

Shoulder to Overhead

16 min EMOM (No Measure)

Min 1: 10 DB bench press

Min 2: 12 tuck ups or alt. v-ups

Min 3: DB oh/mixed rack carry

Min 4: 2-3 wall walks or inchworm w/ push-up

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Interval training:

Every 4min

:90sec of row or ski

15 Air squats

10 DB bent over rows

10 Single arm lat pull (right)

10 Single arm lat pull (left)

10 Lat pulls (both arms - together)

15 Red band face pulls

**Rest :90sec b/t rounds

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (Every 2min for 10min
5x5 starting at 75% and building each set
B/T sets 8 weighted BB bicep curls)

Yates rows (Every 2min for 10min
5x5 starting at 75% and building each set
B/T sets 8 weighted BB reverse curls)

C: Metcon (No Measure)

Supersets: Each for 3rds

8/8 DB Gorilla 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

View Public Whiteboard

General Prep: (5-7 minutes)

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

–

3 Rounds:

10 Air Squats

5/5 Single-Leg Glute Bridges

5/5 Lateral Lunges

15 Jump Rope (Single Unders or Penguin Taps)

Mobility & Activation (5-7 Minutes)

:30 W all Sit with Medball Squeeze

:30/:30 Goblet Squat Ankle Mobility

:30/:30 Banded Hip Opener

:30 Kettlebell Dead-Bugs

Hip Explosive Activation:

2 Sets: For Quality

5 Broad Jumps

5 Tempo Back Squats 31x1

Specific Prep (5-7 minutes)

Build-Up Sets (Light to Moderate Load)

5 Reps @ ~40%

5 Reps @ ~55%

3 Reps @ ~65%

Back Squat (Back Squat
Every 2:30 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+

% is Based on 1RM Back Squat)

We are looking to hit each one of these sets on the 2:30 mark to allow at least 2:00 between each one of these sets. This will allow us to brace well, fire fast, and recruit the necessary strength in order to hit each set well.

"The Cougar in the Car" (AMRAP - Rounds and Reps)

8:00 AMRAP

2-4-6-8-10-12...

Medball Cleans

10-20-30-40-50-60....

Double Unders

Medball: (Rx 20/14, S 16/12)

Single Unders 20-40-60-80-100…
--

Goal: 7+ Rounds (Into the round of 16 Medball Cleans + 80 Double Unders

Primary Objective: Complete 7 Rounds of the workout. The focus being on keeping a steady and smooth pace with the first 4 rounds of this moving very quickly before the reps start to add up in rounds 5,6, and 7

Secondary Objective: Unbroken Sets on Double Unders

Stimulus: Leg Stamina / Short Burner

RPE: 7/10

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General + Specific Prep (8-10min)

2:00 Cardio Choice

—

3 Sets: For Quality

12 Glute Bridge Banded Pull-Aparts

5/5 Kettlebell Halos

5/5 Kettlebell Windmill

8 Tuck-Ups + 8 Alternating V-Ups

:15 Nose to Wall Handstand Hold

–

Then take 3-5 min to load bars.

Shoulder Press (Strict Press
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%)

--

We are going to take a classic approach today to the strict press sets with each set being completed on the 2:00 mark with the focus of hitting quality reps, having a good amount of rest and then increasing loads down to the single on each series of 5-3-1. You should feel like you get substantial rest here in order to tackle these loads.

"Crepes Are Just Thin Pancakes" (Checkmark)

16:00 EMOM

minute 1: 10-15 DB Bench Press

minute 2: 15-20 V-Ups

minute 3: 50/50ft DB/KB Mixed Rack + Overhead Carry

minute 4: 3-5 Wall Walks

Dumbbells: 2 x (Rx50/35, S 40/25)

Kettlebells: 2 x (Rx53/35, S 44/26)
--

Goal: Complete each movement in under 50 seconds.

Time Domain: 40-50 sec for exercise.

Primary Objective: Unbroken Reps across all movements.

Secondary Objective: Maintain the upper range of each movement rep scheme.

Stimulus: Muscular Endurance + Strength Builder

RPE : 6/10

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Bench Press (Every :90sec
4 x 3 at 88-90% (from current 3rep))

B: Metcon (No Measure)

4 sets

8 DBs Incline bench press (use one 45# plate)

8 DBs Incline close press

8 DBs Incline flys

****

3 sets

8 DB pullover

8 Bench dips

8 Diamond push-ups

8 Standing flys

****

Remaining time: Core/GHD

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training:

100 DBs shoulder to overhead

100 KB swings

***

250M weighted farmers carry (Dealers choice)

100 KB high pulls

250M weighted farmers carry (Dealers choice)

100 DBs hammer curls

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep: (8min)

8:00 minutes, For Quality

12/9 Calorie Row

8/8 Curtsey Lunges

6/6 Kettlebell Chainsaw Row

8 Russian Kettlebell Swings

8 Goblet Cossack Squats

Specific Prep  (2-3 minutes) 

2 Sets: For Quality

6 Barbell Upright Rows

6 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

6 Front Squats

Workout Primer

1 Round through, touching on weights and movements you are planning to hit for the day.

8/6 Calorie Row Ski or Bike

5 Front Squats

5 Pull-Ups or Pull-Up Modification (Banded Strict Pull-Ups / Jumping Pull-Up)

"Shake n' Bake" (Time)

For Time:

3 Rounds

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

15 Front Squats

30 Pull-Ups

Load: (Rx155/105, S 125/85)
--

Goal Time Domain: 15-18 minutes

Time Cap: 22 minutes

Primary Objective: We are looking to complete each round in sub 5-6 minutes.

Secondary Objective: Focus on a priority movement. This will probably be either the Front Squat or Pull-Ups and use this as a good day to lean into development here of big sets on one or the other. The goal will be to maintain good positions and consistent sets across all 3 rounds of each movement.

Stimulus: Full Body Muscular Endurance Triplet

RPE: 8/10

- This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

Mobility

1-2 Sets

1:00/1:00 Banded Lat Stretch

1:00 Elevated Prayer Stretch

1:00 Seated Chest Stretch

Foam Roll Lats / Upper Back