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 )

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Pendlay rows: 5x8 at 80-82%

time cap: 12min

6 rds

10 Dual DB chest supported rows (together)

**bench elevated with at least one 45# plate**

10/10 Banded (green) SA rows

time cap: 15 min

Arms: Superset - 5 sets

10 DB chest supported curls

10 BB reverse curls

10 BB drag curls

max effort diamond push-ups

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Mobility / Stretching

1:00 minute Wall Candle Pose

:30/:30 Pigeon Stretch

:30/:30 second Single Arm Overhead Box Opener

2 Sets, For Quality:

:30 second Jump Rope Practice

10 Barbell Good Mornings, 45/35lb (20/15kg)

10 Push-Ups w//toe touch

10 Mountain Climber to Lunge Stretch

B: Deadlift (Every 2 minutes for 12:00 minutes, Alternating Stations
Station 1:
Deadlift
3 Reps
Rest 20 seconds
2 Reps
Rest 20 seconds
1 Rep
Load: 75%+, increasing
Station 2:
:20 - :30 second wall facing HST hold
*Comp : 30 second HSW for distance)

C: Metcon (AMRAP - Rounds and Reps)

"Kray"

7:00 AMRAP

10 Alt DB Snatch (Rx70/50, S 60/40)

30 Double Unders (A: 60 singles)

Primary Objective: Complete 6+ Rounds

Secondary Objective: Unbroken Dumbbell Snatch and Double Unders

Hinge / Shoulder Stamina

RPE 7/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

200m Run

8/ 8 Single Kettlebell Staggered Stance RD L

7/7 Kettlebell Windmill

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

B: Warm-up (No Measure)

Barbell Primer

5 minute EMOM, Complete the following:

1 Muscle Clean

1 High Hang Power Clean

1 Push Jerk

1 Power Clean

1 Push Jerk

Start @ 40-45% of your 1rm Clean and Jerk and increase load to 50-55%.

C: Abbate (Time)

For time:

Run 1 mile

155-lb. clean and jerks, 21 reps

Run 800 meters

155-lb. clean and jerks, 21 reps

Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
*1 mile Run (A:1600 row or 96/88 Cal Bike)

800m Run (A: 48/44 Cal Bike)

(Rx155/105, S 125/85)

Lactate Threshold / Barbell Cycling and Conditioning

RPE 9/10

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, for Quality

9/7 Calorie Echo Bike

10 Alternating Cossack Squats

20 Bear Plank Shoulder Taps

20 second Extended Reverse Plank Bridge Hold

10 Alternating Dead-Bugs

10/10 Quadruped Thoracic Rotations

10 Alternating Bird-Dogs

B: Back Squat (Every 3:00 minutes, 5 Sets
4 Reps, Holding 80% of your 1rm Back Squat )

C: Metcon (3 Rounds for reps)

"Capone"

3 Sets, For Reps

4:00 minutes on : 2:00 minutes off

Buy-In:

400m Row or Ski Buy-In (A: 27/22 Cal Bike)

*In remaining time, AMRAP

6 Burpee to target

9 Toe to Bar (A: Knee to Elbows)

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

Primary Objective: Complete 2+ rounds of the triplet within each set

Secondary Objective: Complete the bike in 1:45 or less

Stimulus V02 Max / Muscular Endurance / Midline

RPE 7/10

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 rounds.

Unilateral - One DB 50/35

10/10 Bent over rows

10/10 Seated Arnold press

10/10 Renegade rows

10/10 Floor press

100m Overhead carry (right down/left back)

15 Overhead plate sit-ups

15 Russian twists w/plate

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

:30 second Wall Sit Hold

10 Alternating Bird-Dogs

6/6 Single Arm Ring Rows

:30 second Glute Bridge Hold

:15 second Chin-Up Hold

B: Metcon (Time)

"Ratatouille"

For Time, Complete with a Partner

4 rounds

200m Farmers Carry (Rx70/50, S 60/40)

4 Rope climbs (A: 4/4 single are ring rows)

20 Alternating Medball Partner Russian Twist Tosses (Rx 20/14, S 16/12)

*Can switch direction of Russian twist toss at 10 reps or alternating rounds

Rest 3:00 minutes

1 Round

800m Farmers Carry

16 Rope climb (A: 16/16 single are ring rows)

80 Alternating Medball Partner Russian Twist Tosses

Switch direction of Russian twist toss every 20 reps

Partners Sit 5ft away from each other

Time Domain: 30:00-40:00 minutes

Time Cap: 40:00 minutes

Primary Objective: Complete the Farmers Carry in 100m unbroken segments

Secondary Objective: Keep to 4 Rope Climbs a minute as pace for this workout

Stimulus: Partner Workout

Grip / Midline Conditioning

RPE: 6/10

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

1st Sat of the month bring a friend in to try a class

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: Weightlifitng complex (Weight)

Every 90 seconds, 6 Sets, Complete the following:

3 Position Clean + Shoulder to Overhead Complex

Start @ 55% of your 1rm Clean and Jerk and increase load to 67-70%. Goal: Technique and complex barbell cycling.

C: Metcon (Time)

"Pig"

For Time:

15 Power Clean

15 Burpees Box Jump Over (Rx24/20, S 20/16″)

10 Thrusters

10 Burpees Box Jump Over

5 Squat Clean Thrusters

5 Burpees Box Jump Over

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

Rest 3:00 minutes

15 Burpees Box Jump Over

5 Squat Clean Thrusters

10 Burpees Box Jump Over

10 Thrusters

5 Burpees Box Jump Over

15 Power Clean

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

Goal Time: 5:00-5:30 minutes per set

Time Cap: 7:00 minutes per set / 17:00 minutes Running Time

Stimulus: Anaerobic / Barbell Conditioning

RPE: 8/10

Score: Total time

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

1st Sat of the month bring a friend in to try a class

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds for Quality

*35-50 Skips

9/7 Calorie Bike

5/5 World’s Greatest Stretch

15 Banded Good Mornings

10/10 Quadruped Thoracic Rotations

*On each round of the 3 Sets, you will alternate the Jump Rope Skill.

Set 1: 50 Single Unders

Set 2: 50 Double Unders

Set 3: Either Crossovers or Running Single Unders

B: Snatch complex (Weight)

Every 90 seconds, 6 Sets

Snatch High Pull + Hang Power Snatch + TnG Power Snatch

Start @ 55% of your 1rm Power Snatch and increase load to 67-70%. Goal: Technique and complex barbell cycling

C: Metcon (AMRAP - Rounds)

"The Menu"

2 Minutes On : 2 minutes Off, repeat until the work is complete:

Start Each Interval with 42 DU (A: 42 singles) Buy in:

Then work your way through the below movements:

21 Power Snatches (Rx 95/65, S 75/55)

30/21 Cal row or Ski or 21/15 Cal Bike

15 Power Snatches (Rx135/95, S 115/75)

21/15 Cal row or Ski or 15/11 Cal Bike

9 Power Snatches (Rx155/105, S 125/85)

15/10 Cal Row or Ski or 9/7 Cal Bike

Goal: Complete in 3-4 Intervals

Cap: 6 Intervals

Primary Objective: Barbell Components

Secondary Objective: Complete the 21’s in less than two full intervals.

Stimulus: Anaerobic / Barbell Conditioning

RPE: 8/10