HomeGrown AthletX - Functional Fitness

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Warm-Up:

400m Group Run

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2 Rounds

10 Wrist Rocks

10 Alternating Calf Stretches

10/10 Hip Circles

10/10 Kneeling Thoracic Rotations

10 Alternating Bird Dogs

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Specific Prep

5 Cycles of Complex (Empty Barbell)

High Hang High Pull

High Hang Muscle Clean

Hang Power Clean

Low Hang Power Clean

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Wall Wall Efficiency:

Perform 2 Partial Wall Walks, Focusing on Start and Maintaining Hollow as Body goes up the wall.

Then 2 Wall Walks, For Speed and Efficiency

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Build over the course of 3-5 Sets to working loads on the barbell. Barbell Loads should not exceed 70% of 1RM

Workout Primer

200m Run

3 Power Cleans @ Working Loads

2 Wall Walks

"Wrecking Ball" (Time)

For Time, With a Partner

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

*All reps are combined between you and your partner

Barbell: (Rx 205/145, S 155/115)

Wall Walk: 10in From Wall

Score = Time
Goal: 16-20 minutes

Time Cap: 25 minutes

Primary Objective: Consistently execute power cleans and wall walks with quick, strategic work-rest splits , allowing both partners to maintain intensity.

Secondary Objective: Maintain an even, controlled run pace , ensuring neither partner redlines before the barbell and gymnastics work.

Stimulus: A blend of aerobic endurance, weightlifting power, and upper-body stamina. Athletes will need to push the pace on the run while managing grip and shoulder fatigue through the cleans and wall walks.

RPE: 8/10 —

This is a high-effort workout that demands steady pacing and smart rep management to avoid burnout, especially on the wall walks.

HomeGrown AthletX - Functional Fitness

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Warm-Up:

2:00 Cardio Choice

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2 Sets: For Quality

10 Bootstrap Squat

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

10 Cossack Squats

10 second Chin Over Bar Hold

Specific Barbell Prep (5-7 minutes)

Back Squat

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 65%

Then Working Loads on the Bar

Back Squat (Every 2:00 minutes x 6 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%

% is Based on 1RM Back Squat

Record Each Working Weight
)

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The goal here is to be able to hit repeatable reps at higher percentage weight. The key focus here will be dialing in the time between reps in order to hit quality reps and catch in a quality front rack position. The focus should be consistency of the feet and fast elbows punching under the bar.

"Little E" (AMRAP - Reps)

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 6/5 Strict Pull-Ups

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
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Goal: Accumulate as many wall ball reps as possible while staying consistent with strict pull-ups. Athletes should aim for at least 80+ total wall balls across the workout.

Primary Objective: Sustain steady wall ball sets and minimize transition time between pull-ups and returning to the wall ball.

Secondary Objective: Unbroken Sets of Strict Pull-Ups

Stimulus: Midline and shoulder stamina under fatigue. Athletes must balance heart rate control with upper-body endurance.

RPE: 7.5/10—Moderately uncomfortable. The workout requires managing breathing and local muscular fatigue, especially after the later rounds of pull-ups.

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Bike 20 cals

Stretching:

Updog/down dog

Bird dog

Thread the needle

Inchworm w/ push-up

Superman

Hollow rock

PVC pipe

Power Snatch (5x3
In between each set work on pull-ups or jumping pull-ups )

Happy World Down Syndrome Day! (AMRAP - Rounds and Reps)

AMRAP

3 heavy-ish deadlift

21 jump rope

25 wall balls

HomeGrown AthletX - Functional Fitness

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Warm-Up:

2:00 Cardio Choice

10 PVC Pipe Around the Worlds

:15/:15 second Standing PVC Pipe Prayer Stretch

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2 Sets: For Quality

5/5 Single Arm Dumbbell Snatch

5/5 Single Arm Dumbbell Strict Press

10 Hollow Rocks

10 Arch Rocks

Specific Barbell Prep (5-7 minutes)

2 Sets: Empty Barbell

3 Hang Muscle Snatch

3 Hang Power Snatch

5 Strict Press

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3 Sets: Building Loads

1.1.1 Power Snatch, building to 70%

3-5 Strict Press, building to 70%

"Dozer" (16 Rounds for weight)

24:00 EMOM

minute 1: 1.1.1 Power Snatch

minute 2: *Strict Press

minute 3: 10-15 Straight Leg Weighted Sit-Ups

minute 4: Rest

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- Power Snatch @ 70%+ of 1RM Power Snatch

- Weighted Sit-Ups: (Rx25/15, S 15/10)

- Strict Press

Set 1: 5 @ 70%

Set 2: 5 @ 70%

Set 3: 5 @ 75%

Set 4: 5 @ 75%

Set 5: 3 @ 80%

Set 6: 1 @ 85-90%
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Goal: Build to 80-85% on the Power Snatch

Primary Objective: Develop power and barbell proficiency under a structured EMOM while maintaining volume and control in the strict press.

Secondary Objective: Engage midline endurance with weighted sit-ups, reinforcing core strength to support overhead positions.

Stimulus: Olympic lifting skill and strength development with an emphasis on overhead stability, barbell cycling mechanics, and midline control.

RPE: 6-7/10—Barbell work should be heavy but repeatable, avoiding technical breakdown. The strict press will feel challenging in later rounds, but each set should be controlled.

Accessories (Checkmark)

3-4 Sets: For Quality

:20 second Dual Kettlebell Overhead Hold

:30/:30 second Paloff Press Hold

:40 second Weighted Plank

Rest as needed b/t sets and exercises

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner or together:

Seated on a box: Complete with right arm - then repeat with left arm

8 DB Single arm Zottman curl

8 DB Single arm shoulder to overhead

8 DB Single arm clean to overhead

200M DB Single arm overhead carry

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Couplets: Back

Every 2min for 8min

8 Pendlay rows

16 DB Bent over rows

Rest :90sec

Every 2min for 8min

8 Bent over rows

16 DBs Alt Gorilla rows

Rest :90 sec

Every 2min for 8min

8 Yates rows

16 DBs Alt Renegade rows

B: Metcon (No Measure)

Grip strength: EMOM 12min

Static hold: BB (225/185)

100' DBs Farmers carry (70/50)

Dead hang - Rig

HomeGrown AthletX - Functional Fitness

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Warm-Up:

2 Sets: For Quality

1:00 Cardio (Bike or Row)

10 Alternating Box Step-Ups

:30 second Tall Plank Bird-Dog

:30 second Feet Elevated Glute March

Work on step-over cadence and where to hold the dumbbell.

Hit 6-8 Reps

Accessories (Checkmark)

For Quality:

4 Sets

18 Seated Leg Extensions , Heavy

6/6 Lateral Lunges , Heavy
Perform the seated leg extensions at a burnout tempo, where we’re maintaining control but moving quickly. This should be heavy for the rep scheme/prescription, but will not be an overly heavy load in the grand scheme of things.

Primer (2 minutes)

20 sec Row or Bike

10 sec Transition

20 sec Box Jump Overs

10 sec Transition

20 sec Bike or Row

10 sec Transition

20 sec Dumbbell Box Step-Overs

"Big Rig" (Time)

2 Rounds For Time:

40/32 Cal Row ore Ski or 28/22 Cal Bike

50 Box Jump Overs

40/32 Cal Row ore Ski or 28/22 Cal Bike

50 Single Dumbbell Step-Overs

Box Height: (Rx24/20, S 20/16″)

Dumbbell: (Rx50/35, S 40/25)

Score = Time
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Goal: 20-30 min

Time Cap: 35min

Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 10-14 minutes, leaving enough energy for a strong second round without excessive fatigue.

Primary Objective: Consistent movement through all stations while minimizing unnecessary rest, particularly between box jump overs and step-overs.

Secondary Objective: Control breathing and power output on the machines to ensure legs stay responsive for the box movements.

Stimulus: Leg endurance and aerobic capacity, with a strong demand on midline stability and unilateral control during the step-overs.

RPE : 8/10

Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining in the second half.

HomeGrown AthletX - Functional Fitness

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Warm-Up:

2:00 Cardio Choice

–

2 Rounds for Quality

:30 second Jump Rope (Dubs, Single Unders, Boxer Shuffle)

10 Deep Lunge Mountain Climbers

8 Ring Rows

6 Jumping Pull-Ups

Hang Squat Clean Mechanics:

- Focus on hip extension and pulling under the bar.

- Emphasize smooth transitions from rep to rep.

Build to workout weight with:

- 3-3-2 cycling practice

Accessories (Checkmark)

For Quality:

12:00 EMOM

Minute 1 - 5 Strict Pull-Ups

Minute 2 - 5 Strict Ring Dips

Add load/remove assistance from last week as able

Workout Primer

Athletes complete 1 mini-round at moderate effort:

15 Double Unders

5 Hang Squat Cleans

4 Burpee Pull-Ups

"Steamroller" (Time)

#TEAMPRVNTUESDAY

For Time:

3 Sets

45 Double Unders (A: 90 singles)

15 Hang Squat Cleans

12 Burpee Pull-Ups

36 Double Unders (A: 72 singles)

12 Hang Squat Cleans

9 Burpee Pull-Ups

-rest 2:00 b/t sets-

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

Score: Time, Including Rest
Goal: 5:00-6:30 / Set

Time Cap: 25 minutes

Primary Objective: Big Sets on Hang Squat Cleans

Secondary Objective: Burpee Pull-Up Tempo

HomeGrown AthletX - HGX-FIT

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A: Bench Press (5 x 5 at 80-83% (from current 3rep)
****
2 Drop sets - Higher than last week. Even if it's 5# !
4 weight changes: 10/10/10/Max effort)

B: Metcon (No Measure)

3 Supersets

8 DBs Close grip press

8 Ring dips (break if need be: Only :05 sec rest for each break)

8/8 DB SA ceiling crunches

****

3 Supersets

8 DBs Floor press

8 Diamond push-ups

8/8 DB SA ceiling crunches

****

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

100 DBs Seated shoulder to overhead

100 KB swings

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250M weighted farmers carry (Dealers choice)

100 DBs Hammer curls

250M weighted farmers carry (Dealers choice)