Announcements

RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12 minute EMOM, alternate each minute:

Min 1: Cardio Choice

Min 2: 50ft (30m) Dual Kettlebell Front Rack Carry + 50ft (30m) Kettlebell Crossbody High/Low Carry

Min 3: 12 Dual KB Sumo Deadlift, light/moderate load

Min 4: 20-30sec Wall Facing Handstand Hold

B: Strength (Every 3:00 for 15:00
5 Sumo Deadlifts @ 65-70%
5-7 Wall Facing Handstand Push-Ups )

C: Metcon (No Measure)

"Madison"

12:00 EMOM

min 1: 15 DB Thrusters (Rx35/25, S 20/10)

min 2: 15 GHD Sit-Ups (A: 15 V-Ups)

min 3: 15 American KBS (Rx53/35, S 44/26)

Primary Objective: Unbroken on each movement

Secondary Objective: Complete the sets asfast aspossible time / rep speed and cadence

RPE: 7/10

Announcements

RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Chipper - How long can you hang on ?

Empty Barbell

50 Reverse curls

50 Shoulder press

50 Hang high pull

50 Front squats

50 RDL

50 Good mornings

Remaining time: Accessories/Stretch

Letters Y, T, W

Foam roller

Announcements

RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every 2:00 minutes, 4 sets, complete the following:

:30 Machine Choice

10 Lateral Line Jumps (over and back = 1)

8 Russian KBS + 8 American KBS

6 Inchworm Push-Ups

B: Metcon (Time)

Partner WOD

"Pick and Roll"

For Time w/Partner

200 Double Unders (A: 400 singles)

20 Alternating Wall Walks (total)

60/40 Cal Row or Ski

100 American KBS (Rx53/35, S 44/26)

60/40 Cal Bike

20 Alternating Wall Walks (total)

200 Double Unders

**Notes**

Wall Walks = Must be alternating for 20 total

Announcements

RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

200m Run

10 Goblet Squat

:3 0 Pause Goblet Squat Ankle Mobilit y

10 Alt Box Step-Ups

5 Box Jumps

B: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
TIME CAP: 35 Min

C: Recovery (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Announcements

RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up 250 walk

Light CARS

B. Balance Work

C .WOD AMRAP 20

30 Box Step Ups

30 Burpees to box

30 Ring Rows

30 Box Step Ups

30 Wall Balls

30 Banded Chest Press

Announcements

RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

2:00 Cardio Choice

10 Deep Lunge Mountain Climbers

5/5 Pendulum Lunges

:15 Passive + :15 Active Hang

:30 KB Dead-Bug

B: Gymnastic Skills (Rope Climb Skill Work
Toe to Bar Skill Work )

Bar muscle up progression

C: Metcon (4 Rounds for reps)

"Alley-oop"

16:00 EMOM

min 1: 50ft Dual DB Front Rack Lunges

min 2: 12 Toe to Bar (A: Strict Knees to Elbow)

min 3: 50/50ft DB Crossbody High Low Carry

min 4: Max Rope Climbs (A: single arm supine grip ring rows)

Load (Rx50/35, S 40/25)

*Record rope climb reps for each round

Primary Objective: Achieve 3+ Rope Climbs in Minute

Secondary Objective: Unbroken Toe to Bar Reps

RPE: 7/10

D: Bodybuilding (No Measure)

4 Sets, For Quality

10/10 Single Arm DB Rows

15 Tall Kneeling Banded Lat Pull-Downs

10 Hollow Body Weighted Maltese Raises

Announcements

RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Every 5min for 7rds

500m row or 30 cal on bike

7 DB's devil press 50/35

7 Dive bombers

20 Abmat sit-ups

Remaining time:

Letters Y, T W (12-15 reps)

Pallof banded presses (20-25 reps/each side)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Mobility Work:

:30 Thoracic Foam Roll Extensions

:30/:30 Lat Foam Roll

1: 00 Squat Thoracic Rotat ions

1:00/1 :00 Banded Bully Str etch

then complete

2 Sets, For Quality:

10/ 10 SA Dumbbell Z Pres ses, Moderate Weight

12 Prone Swimm ers

100ft (30m) Dual Kettlebell Overhead Carry, Moderate Weight

10/10 Single Leg Glute Bridges

B: Push Jerk (Every 2:00 minutes, 4 sets, complete the following:
5 Push Jerks
- rest 20 seconds -
2 Split Jerks

Starting @ 62-65% of Push Jerk
increase to ~ 72-75%
*Record Push Jerk weight each round)

C: Metcon (AMRAP - Reps)

"Fast Break"

12:00 AMRAP

1 Round of "DT"

15/12 Cal Row or Ski or 11/8 Cal Bike

2 Rounds of "DT"

15/12 Cal Row or Ski 11/8 Cal Bike

3 Rounds of "DT"

15/12 Cal Row Ski 11/8 Cal Bike

And so on...

Load: (Rx155/105, S 125/85)

A: ~60% clean and jerk

1 Round of "DT" = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerk

Goal: 3 Rounds of DT and into the row or 4 rounds of DT

Score is Total Reps: *Each round of "DT" is 27 reps

RPE 8/10

D: Recovery (No Measure)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

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

1:00 Child's Pose

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm Up CARs

B. Strength/Technique RKBs

C .WOD AMRAP 20

4 Rounds

800m Row

10 Wall Balls

10 Banded Pull Downs

10 Burpees To Box

10 Dball Slams

10 Air Squats (to box if needed)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

6 Inchworm Push-Ups

10/10 Single Leg Box Step Downs

10/10 Straddle Leg Lift s

10 Cossack Squat s

10 Bird Dogs

B: Back Squat (Take 15:00 to Build to a 1rm for the day )

C: Metcon (2 Rounds for reps)

"Triple Double"

6:00 AMRAP

10 Alternating Pistols (A: 5/5 Single Leg Sit to Box)

10 Deficit DB Push-Ups

10/8 Strict Pull Ups (A: Strict Banded Pull Ups)

Rest 3:00 minutes

6:00 AMRAP

10 Dual DB Front Squats, (Rx50/35, S 40/25))

10 Lateral Burpees Over DB's

10 Pull-Ups

Primary Objective: Achieve 3+ rounds / AMRAP, with goal of getting further in second AMRAP

Secondary Objective: Strict positions on first AMRAP, cycle rate on second AMRAP

RPE 8/10

D: Recovery (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