HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row, R1: ez, R2: mod

5/5 Quadruped Thoracic Rotations

5 Table Top Bridge w/5sec Pause

3/3 Quadruped Hip Cars

5/5 Samson Lunge

B: Snatch complex (Weight)

Every 2:30, 5 Sets

Power Snatch

Rest 10 seconds

Hang Squat Snatch + Overhead Squat

Rest 10 seconds

Squat Snatch

@ 80-85%+, Percentages are based on your 1rm Power Snatch

C: Metcon (3 Rounds for time)

"White Goodman"

Every minute on the minute until the work is complete:

9 Power Snatch

Max Bar Facing Burpees

Load: (Rx 95/65, S 75/55)

Repeat until you accumulate 27 reps

Rest 2:00 minutes

Every minute on the minute until the work is complete:

7 Power Snatch

Max Bar Facing Burpees

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

Repeat until you accumulate 21 reps

Rest 2:00 minutes

Every minute on the minute until the work is complete:

5 Power Snatch

Max Bar Facing Burpees

Load: (Rx135/95, S 115/75)

Repeat until you accumulate 15 reps

Primary Objective: Complete Each set in 3:00 minutes or less

Secondary Objective: Complete each set of Snatches unbroken

Time Cap: 20:00 minutes

Stimulus: Barbell Cycling / Anaerobic

RPE: 9/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 Mountain Climber Lunge to Stretch

15/15 Box Step-Downs

:20 second Hollow Hold

:30 second Glute Bridge Hold

B: Back Squat (Back Squat Clusters
Every 3:30 minutes, 4 Sets
Sets 1-2
2 Reps
Rest 30 seconds
2 Rep
Rest 30 seconds
1 Rep
@ 85% across

Sets 3-4
1 Rep
Rest 30 seconds
1 Rep
Rest 30 seconds
1 Rep
@ 90% across )

C: Metcon (No Measure)

"Hal L"

16:00 EMOM

min 1: 10 Dual DB Front Rack Tall Kneeling to Standing

(Rx50/35, S 40/25)

min 2: 20 Dual DB Renegade Rows

min 3: 30 Abmat Sit-Ups

min 4: Rest

Primary Objective: Complete each movement in under 50 seconds

Secondary Objective: Maintain unbroken sets throughout

HomeGrown AthletX - Legends

Metcon (No Measure)

Strengt h-Technique RKBs Dead Lift (Focus on Setup, hands on knees, active shoulders, big chest)

25 Minute AMRAP

1 Speed Ladder (Forward/Backward)

2 Box Step Overs

3 Push Ups (Box or Band)

4 Dumbbell Hammer Curls

5 Plate Alternating Toe Taps

7 Pull UP or Ring Rows

8 Burpees (Floor or Box)

9 Air Squats

10 Sit Ups (from box)

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Deadlift 225/175#

Bench press 175/120#

DB Power cleans 50/35#

Weighted sit-ups 35/25#

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Choice Cardio

:30 seconds Medball Thoracic Opener

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Archer Ring Row

10 Ring V-Outs

5 Box Jumps (increase height on second round or box jump all the way overs)

B: Push Press (Push Press (Waves)

Every 4:00 minutes, 3 Sets
3 Reps @ 80%
Rest 1:00 minute and adjust loads
2 Reps @ 85%
Rest 1:00 minute and adjust loads
1 Rep @ 90%+ )

C: Ring MU Progression

D: Metcon (AMRAP - Rounds and Reps)

"Camp Hope"

12:00 AMRAP

9 Box Jump Overs (Rx24/20, S 20/16″)

7/7 Single Arm Shoulder DB to Overhead (Rx50/35, S 40/25)

5/3 Ring Muscle-Ups (A: 5 Strict Pull-Ups + 5 Strict Ring Dips)

Score: Rounds + Reps

Primary Objective: Ring Muscle-Ups

Secondary Objective: Single Arm Shoulder to Overhead

Muscular Stamina / Interference

RPE: 8/10

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

AMRAP 25

3 KB sumo DL 70/53#

3 KB russian swings

3/3 KB offset push-up (one hand on/one hand off)

100m run

**After ea set ADD 3 reps**

3 sets:

:30sec work / :30sec rest

KB plank walk overs

KB legs up and over

KB bear plank pull through

KB forearm plank touches (horn)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every 3:00 minutes, 4 sets, complete the following:

:30 Machine Choice

6 Inchworm Push-Ups

10 Lateral Line Jumps (over and back = 1)

10 Dual Dumbbell Curl and Press , light to moderate load

10 Deep Lunge Mountain Climbers

B: Metcon (Time)

"Lucky"

In Pairs, For Time:

2500 Row or Ski 150/100 Bike (Split)

10 Dual Dumbbell Hang Clean and Jerks

Synchronized (Rx50/35, S 40/25)

2000m Row or ski or 120/85 Cal Bike (Split)

20 Dual Dumbbell Hang Clean and Jerks

Synchronized

1000m Row or Ski 60/42 cal bike (Split)

30 Dual Dumbbell Hang Clean and Jerks

Synchronized

500m Run Together

Primary Objective: Complete all of the dual dumbbell hang clean and jerks in unison. No “No Reps”

Secondary Objective: Complete the total work on the machines in a combined sub 20:00 minutes

22:00-28:00 minutes

Time Cap: 30:00 minutes

Stimulus: Leg Conditioning / Muscular Stamina

RPE: 8/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Machine Choice

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Front Squat (Every 2:30, 6 Sets
Sets 1-3: Front Squat Clusters
2.2 @ 85%+
Rest 30 seconds between clusters

**See BB fpr Sets 4-6**)

BB: Back Rack Lunge (Sets 4-6 Back Reverse Lunges
5/leg , Choice on Load
Rest 30 seconds per leg )

C: Metcon (Time)

"Gambino"

7 Rounds, For Time:

7 DB Bench Presses, (Rx70/50, S 60/40)

7 Burpee Chest to Bar Pull-Ups

7 Front Squats (Rx135/95, S 115/75)

Time Cap: 18 minutes

Goal: 10:00-14:00 minutes

*Front Squat must start with the barbell on the floor

Primary Objective: Unbroken DB Bench + Front Squat

Secondary Objective: Maintaining/pace 90 seconds per round.

Full Body Muscular Endurance / Stamina

Push / Pull

RPE 8/10

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Walk/CARS/ Warm Up

B Bench Supported Dumbbell Bent Over Row

5 sets 10 reps per side

C. WOD AMRAP 25

Buy-in 500m Row/Erg or 2 Speed Walk Laps around HGX

Then:

10 Wall Balls

10 Banded Pull Downs

10 Burpees To Box or floor

10 Banded Face Pulls

10 Banded Chest Press

10 Air Squats

10 Hurdle Side Step Overs

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Row or Bike

10 Hollow Rocks

:20 / :20 second Side Plank

6/6 Single Leg Glute Bridge w/pause

B: Metcon (AMRAP - Reps)

"Lansky"

20 minute EMOM, Alternate each minute:

Minute 1: 12/9 Cal Bike

Minute 2: 15 GHD Sit-Ups or 20 V-Ups

Minute 3: 12/10 Cal Row or Ski

Minute 4: -Max Lateral Burpees Over the Rower

Rest 4:00 minutes

12 minute EMOM, Alternate each minute:

Minute 1: 12/9 Cal Bike

Minute 2: 15 GHD Sit-Ups or 20 V-Ups

Minute 3: 12/10 Cal Row or Ski

Minute 4: -Max Lateral Burpees Over the Rower

Score = Total Reps

Primary Objective: Complete all prescribed reps on minutes 1-3

Secondary Objective: 10 + Burpees per set, complete more burpees /set on the 12:00 EMOM than the 20:00 EMOM

Lactate Threshold / Midline Stamina

Capacity Work

RPE 9/10

C: Accessories (4-5 Sets, For Quality
10/10 Half Kneeling Paloff Press Rotations
50/50ft Overhead Contralateral High / Low Carry )