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HomeGrown AthletX - Functional Fitness
Body Heat + Mobility (4-6 min)
1:30 Cardio Choice
:20/:20 Samson Lunge Stretch
:30 Puppy Dog Pose
:30 Alternating Active Pigeon Stretch
General Prep (4-6 min)
2 Sets: For Quality
8 Barbell Kang Squats
5/5 Pistol Box Step-Downs
:30 Dead-Bug
:30 Bird-Dog
Specific Prep (12min)
Add Light Loads to the Barbell
2 Sets: For Quality
10 Deadlifts
10 Barbell Back Squats
10 Box Jumps
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Build to working loads on the barbell over the course of 8:00 minutes
Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 5 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 90%
Set 5: 1 Rep @ 95%
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: 9/10, Heavy Singles will place a good amount of CNS stress on the system today.
Key focus areas:
Bracing and Breathing Technique / Keep Global Tension
Controlled Descent + Fast Ascent
Modifications:
Box Squat for Knees
"District Throwdown" (Time)
For Time:
21-15-9
Deadlifts
Box Jump Overs
Load: (Rx 225/155, S 165/125)
Box Height: (Rx24/20, S 20/16″)
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“District Throwdown” is a classic sprint-style couplet with moderate-to-heavy deadlifts and high-output box jump overs. The workout is short and intense, targeting posterior chain stamina, explosive power, and metabolic conditioning. Athletes should push the pace while maintaining tight form under fatigue.
Time Domain : 4-7min
Time Cap: 10 min
Stimulus: Sprint effort, power output, and fatigue resistance
RPE : 9/10
Focus: Unbroken or fast-broken deadlift sets and aggressive, efficient box movement
Primary Objective: Move fast, but not recklessly—this is a short workout, but grip and legs will blow up quickly if not managed.
Secondary Objective : Minimize transition time and keep sets quick and tight.
HomeGrown AthletX - Functional Fitness
General Prep (4-6min)
2 Sets: For Quality
1:00 Bike
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
8 Ring Rows
:30 Wall Sit
Specific Prep (8-10 min)
3 Sets: For Quality
6 Dual Dumbbell Step-Ups, Building Loads
4 Jumping Pull-Up with Eccentric / Strict Pull-Ups
50-100ft (15-30m) Sandbag Carry Building Loads
7/5 Calorie Bike
"Gone Tomorrow" (Checkmark)
20:00 EMOM
minute 1: 12 Dual Dumbbell Box Step-Ups
minute 2: 6-8 Strict Pull-Ups*
minute 3: 100ft Sandbag Carry
minute 4: 13/10 Calorie Bike
Dumbbell Loads: 2x(Rx50/35, S 40/25)
Sandbag: (Rx150/100, S 75/50)
Add loads to pull-ups if possible
Box: (Rx24/20, S 20/16″)
This 20-minute EMOM is a strength and endurance-focused workout with an emphasis on leg stamina, upper body pulling strength, core engagement, and aerobic capacity. The goal is to maintain consistent output across all rounds while minimizing fatigue accumulation.
Goal: Complete all reps efficiently while maintaining form
Stimulus: Strength endurance and muscular stamina
RPE: 7.5-8.5/10
Focus: Controlled movement, efficient breathing, and steady pacing
Key focus areas:
Manage grip fatigue between dumbbell step-ups, strict pull-ups, and the sandbag carry.
Keep transitions quick while maintaining control in each movement.
Push hard on the Echo Bike without redlining too early.
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Waterfall db dl/hold 1-10
Deadlift (5 reps
5 reps
3 reps
3 reps
1 rep
1 rep)
Metcon (No Measure)
15 min cap
20 - 15 - 10 or scaled 15-12-9
Row or ski
DB Snatch
Hanging knee raises or sit-up
Dallas: rope pulls
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
AMRAP 8:
2 DBs Renegade rows + twist
2 DBs Zottman curls
2 DBs Lateral delt raises
100M run/row
***Add 2 reps after each round***
Rest 2min
AMRAP 12:
2 DBs Gorilla rows (50/35)
2 DBs Deadlift
100M run/row
***Add 2 reps after each round***
Rest 2min
AMRAP 15:
2 DBs Man makers (push-up/row/row/squat clean/thruster)
2 Strict “L” raise
100M run/row
***Add 2 reps after each round***
HomeGrown AthletX - Functional Fitness
Body Heat, Mobility, Activation (5 min)
400m Group Run
:20/:20 Scorpion Stretch
:30 Puppy Dog Pose
:30 Saddle Pose
General and Specific Prep (8-10min)
3 Sets: For Quality
12 Bear Plank Shoulder Taps
10 Air Squats
8/8 Single Arm Dumbbell Deadlift
8 Dumbbell Hang Snatch @ Warm-Up Load
6 Inchworm Push-Ups
Specific Primer (2 min)
4 Handstand Push-Ups
6 Alternating Dumbbell Snatch
6 Wall Balls
2 Wall Walks
6 Wall Balls
"Never Go Back" (Time)
For Time, with a Partner
400m Run
60 Handstand Push-Ups
60 Wall Balls
400m Run
80 Alternating Dumbbell Snatch
80 Wall Balls
400m Run
10 Wall Walks
100 Wall Balls
*Run Together, Split the other Workloads
Dumbbell: (Rx50/35, S 40/25)
Wall Ball: (Rx 20/14, S 16/12)
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This workout is a partner-based endurance and stamina challenge, combining gymnastics, weightlifting, and conditioning. The key to success is efficient rep transitions, strategic workload distribution, and smooth pacing on the run to maximize performance without redlining too soon.
Goal: 20-26 minutes
Time Cap: 30 minutes
Stimulus: Muscular endurance and aerobic stamina
RPE: 8/10
Primary Objective: Smart rep schemes, controlled breathing, and consistent movement.
Secondary Objective: Run together at a pace that allows smooth transitions into the next movement. Distribute reps to minimize fatigue buildup, especially in the high-volume wall ball sets. Keep transitions short and efficient to maintain momentum.
HomeGrown AthletX - Functional Fitness
Body Heat, Mobility, Activation (5 min)
2:00 Row
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General and Specific Prep (4-6min)
2 Sets:
10/8 Calorie Row *Increase intensity each set
10 Dual Dumbbell Deadlift
8 Dual Dumbbell Hang Power Cleans
8 Bar Kip Swings
:15 Tuck L-Hang
Specific Prep + Barbell Loading (8-10min)
2 Sets x 5 Dual Dumbbell Power Cleans building to working loads
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2 Sets x 4-6 Toe to Bar Practice and Mods going through Kipping Knee Raises, Toe to Target, Alternating Toe to Bar, etc.
–
Go Over Deadlift, Building from the ground up starting with light loads.
Deadlift (Every 3:00 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%+)
"The Sentinel" (Time)
For Time
21-15-9
Cals Row or Ski (Female: 15-12-9)
Dual Dumbbell Power Cleans
Toe to Bar
Dumbbells: 2x(Rx50/35, S 40/25)
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This workout is a moderate-to-high skill gymnastics and barbell cycling workout combined with aerobic conditioning on the rower. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across all rounds.
Goal : Sub-10 minutes
Time Domain: 7-11 minutes
Time Cap: 15 minutes
Stimulus : Aerobic stamina and muscular endurance
RPE: 8.5/10
Primary Objective: Maintain consistent pacing across all three rounds. Manage grip fatigue between the dumbbells and toes-to-bar. Keep transitions quick and intentional to avoid unnecessary time loss.
Secondary Objective: Smooth transitions and steady movement rather than sprinting through any one section.
Optional Accessories (Checkmark)
4 Sets: For Quality
10 V-Ups
10 Russian Twist
10 Hollow Rocks
:10 Hollow Hold
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Red band stretches
2x:
100 m jog/wheel
10 jumping jacks
10 arm circles forward/backward
Clean and Jerk (Take 12 min to find a heavy clean and press)
Dallas: every 3 min
6-8 db hang clean and press
15 banded pull downs
The Big Dawg is Back! (No Measure)
12 min AMRAP
30 jumprope
10 db push press
3 burpee jumping pull-ups
*Dallas 9 cals ski
HomeGrown AthletX - Functional Fitness
Body Heat + Mobility (4-5 min)
2 Sets: For Quality
:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.)
:15 Dead Hang + :15 Active Hang
:30 Puppy Dog Pose
General and Specific Prep (6-8min)
2 Sets: For Quality
20 Double Unders or 40 Single Unders
4 Jumping Pull-Ups + 2 sec Eccentric (Lat Activation)
5 Barbell Strict Press + 5 Barbell Push Press (Empty)
–
1 Set
20 Double Unders or 40 Single Unders
4 Burpee Pull-Ups
4-6 Push Press @ Working Load
Accessory (Checkmark)
3 Sets: For Quality
10-12 Ring Rows
4-6 Ring Dips or 8-10 Ring Push-Ups
:20-:30 Dual Kettlebell Overhead Hold
"Make Me" (AMRAP - Rounds and Reps)
12:00 AMRAP
50 Double Unders (A: 100 singles)
10 Push Press
5 Bar Muscle-Ups (A: Burpee Pull-Ups)
Load: (Rx 95/65, S 75/55)
--
This is a moderate-to-high skill gymnastics and barbell cycling workout with aerobic conditioning through double unders. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across 12 minutes.
Goal: 6+ Rounds
Stimulus: Gymnastics Skill and Upper Density
This is a high interference workout that will challenge athletes to keep consistent transitions, pacing strategies and work on efficiency throughout the entire AMRAP.
RPE: 8.5/10
Key focus areas:
Maintain Consistent Paces round to round
Have a strategy for Bar Muscle-Ups for those doing Bar Muscle-Ups, for those on Burpee Pull-Ups, work for a good steady pace that does not jack your heart rate up.
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
15 DBs seated Zottman curls
15 DBs seated shoulder to overhead
15/15/15 Letters (Y, T, W)
100M walk
*****
15 Ring rows
15 Ring push-ups
15/15 Paloff press
100M walk