HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Sets: Same weight for all three movements

Time cap = 15min

8 Pendlay rows

8 Yates rows

8 Bent over rows

Rest :45sec b/t each movement

All supersets: Arms

4 Sets: Complete 4 sets of each superset before moving forward.

20/20 Reverse curl + shoulder to overhead

20/20 Bicep curl + Supinated shoulder to overhead

12/12 Tall kneeling position (use abmat) DB crush grip hammer curl + floor skull crushers

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Movements

Minute 1: 12/9 Calorie Row

Minute 2: 8 Scapular Pull-Ups + 8 Bar Kip Swings

Minute 3: 12/9 Calorie Bike

Minute 4: 10 Alternating Deep Lunge Mountain Climbers

B: Gymnastics skill/Test (Time)

10 Rounds, For Time:

7 Chest To Bar Pull-Ups

Score: Time

Cap: 10:00 minutes

Test today. You must rest after each round of 7 C2B Pull-Ups. Your goal is to accumulate 70 reps as quickly as you can but they must be completed in sets of 7 reps.

C: Metcon (3 Rounds for calories)

"AED"

AMRAP 4

300m Run

21 Line Facing Burpees

Max Cals Row Ski or Bike

-4:00 Rest-

AMRAP 4

200m Run

21 Line Facing Burpees

Max Cals

-4:00 Rest-

AMRAP 4

100m Run

21 Line Facing Burpees

Max Cals

Goal: 20/14 Calories Each Set

Primary Objective: Complete each Buy-In work component in under 3:00 minutes

Secondary Objective: Complete each set of 21 Line Facing Burpees in 90 seconds or less

Stimulus: V02 Max / Machine Focused Conditioning

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

5 Yoga Push-Ups

10/10 Single Arm Single Leg Romanian Deadlift

:10 Second Ring Support Hold + :10 Second Ring Dip Hold

10 Banded Glute Bridge Marches

5/5 Goblet Crossover Step-Ups

B: Bench Press (Every 6:00 minutes for 18:00 minutes, Complete the following wave.
5 reps
3 reps
1 rep
Percentages:
Set 1: 75-77-80%
Set 2: 77-80-82%
Set 3: 80-82-85%
*Record set 3 single rep at 85%
Percentages are all based on your 1-rep max Bench Press )

C: Metcon (AMRAP - Rounds and Reps)

"Keystone"

AMRAP 9

3-6-9-12-15...

Strict Handstand Push-Ups (A: Box Piked Handstand Push-Ups)

Reverse back rack step alt lunges (Rx135/95, S 115/75)

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

Goal: Get to or complete round of 12 reps

Primary Objective: Achieve the most amount of reps

Secondary Objective: Keep each movement unbroken

Stimulus: Posterior Chain / Upper Body Vertical Push

RPE: 7/10

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

AMRAP 5min

10 KB RDL

10 KB swings

***Rest 2min***

AMRAP 7min

8 KB RDL

8 KB swings

8 KB hang high pull

***Rest 2min***

AMRAP 9min

6 KB RDL

6 KB swings

6 KB hang high pull

6/6 KB bent over rows

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

Retest from last week with small changes.

Glute press and Tate press should be unbroken.

Reset for close grip press.

8 sets: time cap 28min

10 DBs “Glute bridge” floor press (40/30)

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

10 DBs Close grip press

Rest 1min b/t sets

*****

5 sets: time cap 12min

10 DBs Skull crushers

10/10 DB Kickback

10 Diamond push-ups

****

Core: GHD or weighted sit-ups

4 x 25

Announcements

Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th

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 Medball Cleans

3-5 + 1 Pogo Jump to Vertical Jump

10 Scapular Pull-Ups

B: Back Squat (Every 6:00 minutes for 18:00 minutes, Complete the following wave
5 reps
3 reps
1 rep
Percentages:
Set 1: 75-77-80%
Set 2: 77-80-82%
Set 3: 80-82-85%
*Record set 3 single rep at 85%
Percentages are all based on your 1-rep max Back Squat. )

C: Metcon (Time)

"Il Duce"

3 Rounds for Time

12 Burpee Pull-Ups

24 Wall Balls (Rx 20/14, S 16/12)

48 Double Unders (A:96 singles)

Time Domain: 8:00-11:00 minutes

Time Cap: 15 minutes

Primary Objective: Complete each movement in under 1:00 minute

Secondary Objective: Aim to complete each movement unbroken

Stimulus: Muscular Stamina / Shoulder + Quad Density

Announcements

Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

AMRAP 7:

2 DBs Renegade rows (no push-up) (50/35)

2 DBs Deadlift

100M run

***Add 2 reps after each round***

Rest 2min

AMRAP 10:

2 DBs Bent over rows

2 DBs Hang power cleans

2 DBs Shoulder to overhead

100M run

***Add 2 reps after each round***

Rest 2min

AMRAP 13:

2 DBs Gorilla rows

2 DBs Man makers

100M run

***Add 2 reps after each round***
DB weight 50/35#

Announcements

Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

1:00 minute Row

:30/:30 seconds Banded Front Rack Mobility Stretch

10 Dual KB Deadlifts

5 Dual KB Russian Swings

5 Tall Muscle Cleans

5 Hang Power Cleans

Team Hollow to Plank Medball Pass and Roll Race

B: Barbell Cycling (Muscle Clean + Hang Power Clean
8:00 minute EMOM
1+3, starting @ 40% of 1RM Power Clean )

C: Metcon (Time)

3 Person Team Workout

“Head of the Charles”

For Time:

2000m Row

Dual DB Front Rack Hold (2x Rx50/35, S 40/25)

Into...

50 Synchro Bar Facing Burpees

30 Synchro Hang Power Clean (NEWBEES Russian KB swings) (Rx155/105, S 125/85)/ (2x Rx50/35, S 40/25)

Time Domain: 12:00-15:00 minutes

Time Cap: 18:00 minutes

Goal: Complete the workout in under 15:00 minutes

Primary Objective: Work together. Split the work evenly. Communicate, have fun and finish as fast as possible

Secondary Objective: Maintain sets of 5+ Reps on the Hang Power Cleans

Stimulus: Team Strategy and Community / Posterior Chain / Aerobic Capacity

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

5/5 World's Greatest Stretch

10 Bird Dogs w/knee tuck

10/10 Single Leg Glute Bridges

5 Barbell Jumping Squats, 45/35lb (20/15kg)

10 Barbell Behind The Neck Strict Presses (Split Jerk Position)

B: Front Squat (10 minute EMOM
3 reps
Minutes 1-3: 65%
Minutes 4-6: 67%
Minutes 7-8: 70%
Minutes 9-10: 72%

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

C: Metcon (AMRAP - Rounds and Reps)

"Boaty McBoatface"

10 minute AMRAP

12/9 Cal Row or Ski or 8/6 Cal Bike

3-4-5-6-7 etc.

Bar Muscle-Ups (A: Burpee Pull-Ups)

Thrusters (Rx135/95, S 115/75)

Score: Total Reps

Primary Objective: Get through the round of 7 reps

Secondary Objective: Unbroken Thrusters

Stimulus: Leg & Shoulder Stamina

RPE: 8/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

1:00 Cardio Choice

10 Scapular Push-Ups

5 Walking Inchworm to Hollow

10 Barbell Goodmornings

5/5 Crossover Step-ups

B: Metcon (No Measure)

“Hardwired”

40:00 minute EMOM

min 1: 14/10 Cal Row or Ski or 10/7 Cal Bike

min 2: 15 Sumo Deadlift High Pull (Rx 75/55, S 65/45)

min 3: 15/10 Push-Ups

min 4: 12 Single DB Step-Overs (Rx50/35, S 40/25)

C: Mobility (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations