HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

2:00 Cardio Choice

10 Deep Lunge Mountain Climbers

8 Russian KBS + 8 American KBS

:15 Passive + :15 Active Hang

:30 KB Dead-Bug

Metcon (Time)

"Deep Cover"

In Teams of 3

For time:

Buy in: 110 Cals Row or Ski or 90 Cals Bike

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3 Rounds

30 Power Snatch (Rx135/95, S 115/75)

30 Burpee Box Jump Overs (Rx24/20, S 20/16″)

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Cash-Out: 110 Cals Row or Ski or 90 Cals Bike

Time Domain: 22:00-30:00

Time Cap: 30:00

**Bike Adjustments**

M/M/M Pairs: 90 Cal Echo

F/F/F Pairs: 60 Cal Echo

F/F/M Pairs: 70 Cal Echo

M/M/F Pairs: 80 Cal Echo

For Bike Multiply by 1.1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

C: Weightlifitng complex (Weight)

Hang Squat Clean + TnG Power Clean + Split Jerk

Every 2:00 for 12:00

1+1+2, 3 Sets

1+1+1, 3 Sets

Weights start @ 65% of Clean and Jerk, increase by feel today to something heavy

*Record heaviest complex

D: Metcon (AMRAP - Rounds and Reps)

"Bring the Noise"

9:00 AMRAP

3 Wall Walks

15 Thrusters (Rx 95/65, S 75/55)

15 Toe to Bar

Goal: 4-6 Rounds

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Metcon (4 Rounds for distance)

"The Choice is Yours"

4 Sets

4:30 AMRAP

500/425m Row or 30/21Cals Bike

75 Double Unders

-Max Shuttle Runs (25/25ft) in Remaining Time

R: 2:30 b/s

C: Mobility (No Measure)

Core/Hip Focused Finisher

8:00 AMRAP

1:00 Forearm Plank

8 /8 Standing Banded Psoas Ma rch

1 0 Glute Bridge w/Adductor Squeez e

HomeGrown AthletX - Legends

Metcon (AMRAP - Rounds and Reps)

A. CARS/ Warm Up

B. Extended Balance/ Variations

WOD

20 Minute AMRAP

21 Box Step Overs

15 Dumbbell Hang Power Clean

9 Push Ups

6 Banded Face Pulls

3 Air Squats

1 KB Farmers Carry 50m

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 sets

Strict shoulder press at 70-75% of 1RM + DB Arnold press

5+10

Rest: :60-90 sec b/t sets

5 sets: 10 reps for all movements

Heavy DB shoulder shrugs

Barbell pendlay rows

DB rear delt raises

Rest: :60-90 sec b/t sets

Time remaining: Accessores

"A, Y, W" and Cross Symmetry Bands

*20 reps for all movements*

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

8/ 8 Single KB Staggered Stance RD L

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

Weightlifitng complex (Weight)

Front Squat + Back Squat

Every 3:00 for 12:00

4+6 @ 75% of Front Squat

*to be performed as 4 front squats rack the bar then directly into 6 back squats

*Keep wt. same across

C: Metcon (Time)

"Empire State of Mind"

For Time , Partitioned anyway you choose

55 Deadlift

55 Box Jumps (Rx24/20, S 20/16″)

*Deadlift Load

18 Reps @ (Rx 185/125, S 155/105)

15 Reps @ (Rx 225/155, S 175/125)

12 Reps @ (Rx 275/185, S 225/155)

10 Reps @ (Rx 315/205, S 245/175)

Time Domain: 7:00-11:00

Time Cap: 15:00

D: Mobility (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Bench (Weight)

Take 15:00 to Complete

Bench Press

5-5-4-4-3

*complete 6-8 Strict Handstand Push-Ups b/s

% starts @ 70% and increase by feel today on the Bench

*Record 3 reps

C: Metcon (Time)

"The Crossroads"

1:00 AMRAP

11/9 Cals Row Ski or 9/7 Cals Bike

-Max Bar Facing Burpees

1:00 Rest b/s

Continue until 75 Burpees

Time Domain: 4-7 Sets / 7:00-13:00

Time Cap: 15:00

HomeGrown AthletX - Legends

Metcon (Time)

Discussion: Sarcopenia

A. CARS/ Warm Up

B RKBs, Dead Stop Swings 5x 5

WOD For Time

600m Row /Erg

20 Wall Balls

20 Plate Hops

20 Banded Face Pulls

20 Dumbbell Thrusters (seated, box to stand)

20 Banded Face Pulls

600m Row

HomeGrown AthletX - HGX-FIT

A: Teams of 2 or 3 (No Measure)

Complete: As many GHD reps in 15min.

*Rotate every 10reps*

Other partners perform:

A. KB/DB Push press (35/25)

B. TTB/Knee to waist

B: Metcon (No Measure)

21-18-15-12-9-6-3

DB Bench or floor press (50/35)

DB Deadlift

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

B: Warm-up (No Measure)

Snatch Specific Warm-Up

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Balance

3 Hang Power Snatch

3 Overhead Squats

C: Weightlifitng complex (Weight)

Hang Squat Snatch + Overhead Squat

Every 2:00 for 12:00

3+3, 2 Sets @ 65%

2+2, 2 Sets @ 70%

1+1, 2 Sets @ 75%

*Record heaviest 1+1 set

D: Metcon (No Measure)

"It Ain't Hard to Tell"

15:00 EMOM

min 1: 10-14 Single DB Step-Overs (Rx50/35, S 40/25), (Rx24/20, S 20/16″)

min 2: 12-18 Chest to Bar Pull-Ups (A: strict banded pull-ups )

min 3: 14-20 Alt DB Snatch