HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

200m Run

10 Alternating Box Step-Ups

20 Bear Plank Shoulder Taps

10 Hollow Rocks

:10 second Hollow Hold

AA: Warm-up (No Measure)

GHD/Wall wall progressions

B: Metcon (Time)

"Fifty and Flirty"

For Time:

500m Run (A: Bike: 35/25 Cals)

50 Step-Down Box Jumps (Rx24/20, S 20/16″)

50 GHD Sit-Ups (A: Abmat Sit-Ups)

10 Wall Walks

50 V-Ups

50 Step-Down Box Jumps

500m Run

Goal: 15:00-20:00 minutes

Time Cap: 25 minutes

Primary Objective: Complete the workout in under 20 minutes

Secondary Objective: GHD Efficiency and Wall Walks

Stimulus: Bodyweight Conditioning / Breathing / Midline

C: Mobility (No Measure)

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

1:00 Childs Pose

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

20 Bodyweight Reverse Lunges

20 Plank Alternating Shoulder Taps

10 Prone Weighted Y-W-T

B: Shoulder Press (Every 2:00 minutes, 6 Sets
3 Sets x 5 Reps @ 70%
1 Set x 3 Reps @ 75%
1 Set x 3 Reps @ 77%
1 Set x 3 Reps @ 80% )

C: Metcon (AMRAP - Rounds and Reps)

“Bring Sally Up”

12:00 minute AMRAP:

20 Wall Balls (Rx 20/14, S 16/12)/ 10/9ft target

10 Chest To Bar Pull-Ups (A: Strict Banded Pull-Ups)

5 Squat Snatches (Rx135/95, S 115/75)

Goal: Complete 5+ Rounds

Primary Objective: Maintain unbroken sets on the wall balls and chest to bar pull-ups

Secondary Objective: Maintain a cadence on the snatches that allows you to complete them in under 30 seconds

Stimulus: Leg Stamina / Upper Body Pull

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training

AMRAP 20

Partner 1:

100M KB farmers carry

15 DB hammer curls

Partner 2: Box squats (until partner 1 is finished)

*****

Time remaining

Partner 1

10/10 red band leg extension (on a bench)

Paloff press (red band) - continue till partner completes leg ext.

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

8 sets: time cap 28min

10 DBs “Glute bridge” floor press (50/35)

10/10 DB SA floor press

10 DBs Close grip press

Rest 1min b/t sets

*****

5 sets: time cap 12min

10 DB Skull crushers

10 DB Tate press (arms 45 degrees, hinge at the elbow, thumbs down, head of DB to chest)

10/10 DB Kickback

****

Core: GHD or weighted sit-ups

4 x 25

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds, For Quality

1:00 Bike

2 Wall Walks + 10-15 second Wall Facing Handstand Hold

:10 second Dead-Hang + :10 second Active Hang + 10 Kip Swings

into..

Team KB Race War m-Up

Each team member much touch each KB with each hand

Best 2 out 3 between teams!

B: Metcon (Time)

“Blitzen”

2 Person Team Workout

5:00 minute AMRAP

20 Strict Handstand Push-Ups

10/10 Synchro Hang DB Snatch (Rx50/35, S 40/25)

20 Pull-Ups

-Max Cals in the Remaining Time

Rest 2:00 minute between Rounds

Continue until 130/100 cals Row or Ski or 100/70 Cals Bike Completed

Score = Time to Completion or Calories at Time Cap

During the Handstand Push-Ups, one athlete will be holding a Handstand Hold against the wall. During the Pull-Ups one athlete will be holding a dead-hang position

Goal: Complete in 3-4 Sets

-Time Cap: 7 Sets

-Primary Objective: Complete the prescribed work by 4:00 minutes to allow a minimum of 1:00 minute of work on the bike in the remaining time.

-Secondary Objective: Achieve 20/14+ Calories on the Bike in the remaining time.

-Stimulus: Upper Body Push + Pull / Muscular Endurance

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Mountain Climber to Deep Lunge Stretch

minute 3: "Barbell Complex"

minute 4: 5 Bar Facing Burpees *Priming Efficiency and Technique

"Barbell Complex"

3 Tall Muscle Clean

3 Front Squats

3 High Hang Squat Clean

Load: 45/35lb, (20/15kg)

Weight lifting (Weight)

Every 2:00 minutes, 5 Sets

3 Position Clean

High Hang + Hang + Floor

*Can drop the bar after the hang

Starting @ 60% and increasing loads each set.

Focus on starting weight for 18.2a (see below)

C1: Metcon (Time)

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

Load: (Rx50/35, S 40/25)

C2: Metcon (Weight)

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Goal Time Domain: 5:00-8:00 minutes

-Time Cap: 12:00 minutes

-Primary Objective: Complete the 1-10 Reps in under 8:00 minutes

-Secondary Objective: Hit a 1 Rep Squat Clean @ 85%+ of your 1RM

-Stimulus:

18.2 Glycolytic / Muscular Stamina / Quad Burn

18.2a: Power + Speed Strength

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

10 Hollow Rocks + 10 Arch Rocks

10 Scapular Push-Ups

5 Walking Inchworm to Hollow

8/8 Single Arm Ring Rows

:15 second Ring Support Hold

B: Gymnastic Skills (Kipping ring muscle up progression)

C: Metcon (No Measure)

Ring Muscle-Ups

4 minute EMOM

4 reps

Rest 2:00 minutes

4 minute EMOM

3 reps

Rest 2:00 minutes

4 minute EMOM

2 reps

Option B)

3 Sets

4:00 minute EMOM

2 Toenail Spot Ring Muscle-Ups

Rest 2:00 minutes between sets

Option C)

3 Sets

4:00 minute EMOM

5 Pull-Ups + 5 Ring Dips

Rest 2:00 minutes between sets

Option D)

3 Sets

4:00 minute EMOM

5 Ring Rows + 5 Ring Push-Ups or Push-Ups

Rest 2min between sets

D: Metcon (3 Rounds for reps)

"Prancer"

3 Sets, For Max Reps

2:00 minute AMRAP

20 Toe to Bar

-Max Dual DB Bench Press (Rx50/35, S 40/25)

Rest 1:00 minute between sets

Goal: Complete 10+ DB Bench Press Each Set

-Primary Objective: Complete the Toe to Bar in under 75 seconds

-Secondary Objective: Complete 10+ Reps on DB Bench Press each Set

-Stimulus: Upper Body Press / Midline Conditioning

-RPE: 7/10

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

EMOM 30min (:45 sec work/:15 sec transition)

Station 1: Row

Station 2: Plate to overhead

Station 3: Bike

Station 4: DB hammer curls

Station 5: Ski

Rest: 1min

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

All Supersets:

5 Sets

8 Pendlay rows

8/8 KB or DB Gorilla rows

5 Sets

8 Yates rows

8/8 DB bent over rows

3 Sets

BB "21"

21 BB supinated shoulder to overhead

3 Sets

10 BB drag curls

10 BB reverse curls

10 Zottman curls (tempo :02 secs up and down)

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8 minute EMOM, Alternating each minute:

Minute 1: Machine of Choice

Minute 2: :25/25 Seconds, World's Greatest Stretch

Minute 3: 10 Barbell Behind The Neck Snatch Grip Push Presses + 10 Barbell Overhead Squats, 45/35lb (20/15kg)

Minute 4: 50/50ft (15/15m) Bottom-Up Kettlebell Overhead Carry, Moderate Load

B: Snatch (Snatch
5 minute EMOM
1 Muscle Snatch + 1 Hang Power Snatch

Straight into:

5 minute EMOM
1 Power Snatch + 1 Hang Squat Snatch

Straight into:

5 minute EMOM
2 Squat Snatches
*Record heaviest 2 reps)

C: Metcon (Time)

"Dasher"

For Time

50 Hang Power Snatch

43/30 Cal Row or Ski or 30/22 Cal Bike

50 Overhead Squats

Load: (Rx 65/45, S 45/33)

Goal: 6:00-10:00 minutes

-Time Cap: 15:00 minutes

-Primary Objective: Completing the barbell movements 4 sets or less

-Secondary Objective: Completing the Echo Bike in 2:00 minutes or less

-Stimulus: Quad Stamina / Barbell Cycling / Sprint Chipper

-RPE: 8/10