HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)

5/5 World's Greatest Stretch

10 Tall Muscle Cleans

10/10 Staggered Stance Barbell Good Morning

3-5 + 1 Pogo Jump to Vertical Jump

B: Back Squat (

Every 2:30 minutes, 5 Sets, Complete the following:
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%

Percentages are based on your 1-rep max Back Squat )

C: Metcon (Time)

"Will & Grace"

For Time:

27-21-15-9

Deadlifts

Front Squats

Shoulder to Overhead

Barbell: (Rx 115/75, S 95/65)

Score: Total Time Including Rest

Goal Time Domain:

11:00-15:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Big sets on all movements. We are looking to complete each set with less than 3 breaks per round.

Secondary Objective: Fastest overall time.

Stimulus: Barbell Conditioning / Muscular Stamina

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Movements

Minute 1: 12/9 Calorie Row

Minute 2: 20/20 second Samson Stretch

Minute 3: 8 Scapular Pull-Ups + 8 Bar Kip Swings

Minute 4: 10 Med Ball Cleans + 10 Med Ball Slams

B: Gymnastic Skills (Toe to Bar Technique and Efficiency
-Kip Swing, Hollow to Arch positions
-Strict Knee Raises to maximum height with active lat position
-Kipping Knee to Chest
-Alternating Toes to Target
-Kipping Toes to Target
-Alternating Toe to Bar
-T2B)

C: Metcon (Time)

"Origami"

For Time:

15 Toes to Bar

90 Double Unders (A: 180 singles)

15 Toes to Bar

60 Wall Balls (10/9ft)

15 Toes to Bar

45/36 Cal Row or Ski or 35/27 Cal Bike

15 Toes to Bar

30 Dumbbell Facing Burpees

15 Toes to Bar

15 Devils Press

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

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

Goal Time: 18:00-23:00 minutes

Time Cap: 25:00 minutes

Primary Objective: Complete under the Cap

Secondary Objective: Keep each round on toes to bar to under 3 sets, ideally 1-2

Stimulus: Midline Conditioning / Interference + Muscular Stamina

D: Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

HomeGrown AthletX - Legends

Metcon (No Measure)

5 rounds

**Switching on command

Rowing

Rowing with arms only

**The following seated on the rower

DB SA ground to shoulder

DB SA Arnold press

DB SA hammer curls

**Standing for band lat pulls

10/10 SA red band lat pulls

10 red band lat pulls

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Incline bench press: Time cap 20min

10min to find 3RM

80-85% 5x5

*****

3 sets: superset

15 SA DB glute bridge floor press

12 SA DB seated Arnold press (straight legs)

*Superset = right/right then left/left

*****

3 sets

10 DB pullover

10 DBs close grip floor press

10 DBs Tate press

*****

3 sets

10 Diamond push-ups

10/10 SA DB kickback

*****

Time remaining: Weighted sit-ups

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

10/10 Single Arm Kettlebell Russian Swings, Light Load

5/5 Single Arm Kettlebell Windmills , Light Load

10 Alternating Bird-Dogs

5 Seated Box Jumps, Safe Height

into..

2-3 Sets , with an Empty Barbell

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Snatch Balance

3 Squat Snatch

B: Snatch complex (Weight)

Power Snatch + Squat Snatch + Overhead Squat

Every 90 seconds, 10 Sets

Sets 1-4: 2+1+1 @ 60-70%

Sets 5-7: 1+2+1 @ 70-80%

Sets 8-10: 1+1+1 @ 80-85%

C: Metcon (4 Rounds for calories)

"Pet Detective"

16:00 minute EMOM, Alt Movements

minute 1: 8/6 Wall Facing Strict Handstand Push-Ups

minute 2: 10/7 Strict Pull-Ups

minute 3: 12 DB Bench Press (Rx50/35, S 40/25)

minute 4: Max Cals

Primary Objective: Completing all prescribed work within the minute

Secondary Objective: Maximum total calories achieved on the Echo Bike

Stimulus: Muscular Endurance / Push + Pull Gymnastics Strength

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

Straight leg shoulder press: From the rig

EMOM 10: 5 reps. build every 2 sets

*****

Every 2min for 10min

10 DBs Arnold press

10 DBs Rear delt raises

10 Lu raises

*****

EMOM 10: :50 sec work / :10 sec rest

Min1: Inverted row

Min2: Supinated row

*****

Kabata: :20sec/:10sec

Vups + Hollow rock

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

1:00 minute, Cardio Choice

10 Alternating Bodyweight Lunges

8/8 Single Arm Ring Rows

8 Ring V-Outs

4 Burpee Broad Jumps

B: Ring MU Progression

C: Metcon (Time)

Partner Conditioning Workout

"Fool Me Once, Fool Me Twice"

In Teams of 2, Complete the Following

2 Rounds for Time

20 Ring Muscle-Ups (A: 30 Ring Rows

30 Push-Ups)

100ft Dual DB Front Rack Walking Lunges

40 Burpee Box Jumps (Rx24/20, S 20/16″)

100m Sandbag Carry, Plates or Kegs (Rx150/100, S 75/50)

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

Time Cap: 28:00

Goal Time Domain: 18:00-25:00

Primary Objective: Split the workload evenly across both partners

Secondary Objective: Complete each movement in under 5:00 minutes for each set

Stimulus: Partner Workout / Community / Ring Muscle-Up and Lunge Stamina

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

400m Run

Into..

3 Rounds

5/5 Crossbody Dumbbell Muscle Snatch

10 Banded Face Pulls

10 Hollow Rocks

10 Arch Rocks

Into..

3 Rounds

Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

Hold each position for 3-5 seconds

Rest as needed between each set

B: Metcon (Time)

"Running Up That Hill"

4 Rounds for Time:

400m Run (A: 27/22 Cal Bike)

20 Toe to Bar

20 Alt DB Snatch, (Rx50/35, S 40/25)

Time Cap: 20:00 minutes

Goal Time Domain: 15:00-18:00 minutes

Primary Objective: maintain a pace of under 4:30/round

Secondary Objective: Unbroken Alt DB Snatch

Stimulus: Lactate Threshold + V02 Max Intensity / Midline Conditioning

RPE: 8/10

C: Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups

minute 3: "Barbell Complex"

minute 4: Rest and add a little weight to the barbell

Each round decrease by 1 rep on each movement and add a little load

B: Weight lifting (Weight)

Power Clean + Squat Clean + Jerk

Every 90 seconds, 10 Sets

Sets 1-4: 2+1+1 @ 60-70%

Sets 5-7: 1+2+1 @ 70-80%

Sets 8-10: 1+1+1 @ 80-85%

C: Metcon (Weight)

"Hold Me Back"

15:00 minute EMOM, Alternating Movements

minute 1: 6 Thrusters, starting (Rx135/95, S 115/75)

minute 2: 4 Wall Walks

minute 3: Rest

Ideally we are increasing the load on Thrusters each round. Goal is to increase by 5-10lbs each set. We can increase by more or stay the same across

Score = Cumulative Load

Primary Objective: Complete the Thrusters unbroken

Secondary Objective: Complete the Wall Walks in under 45 seconds

Stimulus: Interference / Barbell Conditioning / Shoulder Stamina

HomeGrown AthletX - Legends

Metcon (No Measure)

Interval training: 1min per station

**3-4 per station

**4-5 Rounds

Box squats

Wall push-ups

Bench leg extensions with red band

KB or DB RDL

Ski erg

Lat pulls red band

Paloff press red band