HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
25ft Low Crawling Lunge

6/6 Single Arm Ring Row

10 Lateral Box Crossover Step-Overs

6/6 Single Arm Push Press

:30sec Wall Sit

B: Front Squat

8:00 EMOM

2 Front Squats @ 70%

*Record 70%

*focus on speed

C: Rope Climb Skill Work

D: Metcon (AMRAP - Rounds and Reps)

"The Wedding Singer"

14:00 AMRAP

2 Rope Climb

6 Thrusters (R+135/95, Rx 115/75)

9 Box Jump Overs (R+24/20, Rx20/16″)

*The goal is :90sec/round or 8+rounds

*Rope Climb Sub 1 Rope Climb, 2 Pull to Stand, 2/2 single arm ring rows or 4 Strict Pull-Ups

HomeGrown AthletX - Legends

A: Metcon (Time)

A. Walk 800m

B. General Warm Up

WOD For Time

50 Calories Row/Erg

22 Burpees (scale to box burpees )

22 Deadlifts (16kg and 12kg(

22 Ring Rows

22 Box Step Overs (16" scale to 12")

50 Calorie row

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
5/5 Worlds Greatest Stretch

8 Bulgarian Ring Rows

:30/30 Couch Stretch

10 Alternating V-Ups

B: Warm-up (No Measure)

Row skill
2 Sets

-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate

:30sec @ Goal Pace

C1: Metcon (3 Rounds for time)

Conditioning A or B
"Shooter McGavin"

3:00 Row @ 5k Pace

1:00 Rest

3:00 Row @ 5k Pace

1:00 Rest

3:00 Row @ 5k Pace

*Sub Bike or Ski if needed

C2: Metcon (No Measure)

Conditioning B or A
"Happy Gilmore"

9:00 EMOM

35 Double Unders (sub 35 singles)

9 Toe to Bar (sub K2E or hanging knee raises)

*The goal of finishing each set in 40-45sec with a brief rest period before hitting the next minute. Ideally we are hitting unbroken sets of both the Toe to Bar and the Double Unders

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

5 Rds

10/10 SA DB bench press (heavy)

12 DB pull overs

Then....

5 Rds

12 DB's flys

12 DB's rear delt raises

Then

4 Rds

Superset arms

"21"

20 BB reverse curls

20 BB shoulder to ovhd

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

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3 Sets, For Quality

8/8 Dual DB Staggered Stance RDL

2 Wall Walks + 10sec Wall Facing HS Hold

10 Scapular Push-Ups

10 Dead-Bugs

B1: Deadlift

8:00 EMOM is split between B1 and B2

*Note: Min 2 will be on Bench press at 65% - See B2

B2: Bench Press

8:00 EMOM is split between B1 and B2

min 2: 8 Bench Press @ 65%

*Record Bench press weight for B2

C: Metcon (3 Rounds for reps)

"Big Daddy"

3 Sets

4:00 AMRAP, 2:00 Rest

400m Run Buy-In

Max Reps in Remaining Time

8 Dual DB Power Cleans (R+50/35, Rx 40/25)

8 Strict Handstand Push-Ups (no kipping sub Box Pike Handstand Push-Ups, DB strict press or Push-Ups)

*Sub Bike 27/22 cals

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

AMRAP 3min

14 Sumo high pull (95/65)

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Rest 1min

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AMRAP 6min

12 Sumo high pull

12 DB push-ups (35/25, 30/20)

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Rest 1min

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AMRAP 9min

10 Sumo high pull

10 DB push-ups

10 Renegade rows (35/25, 30/20)

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Rest 1min

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AMRAP 12min

8 Sumo high pull

8 DB push-ups

8 Renegade rows

8 DB crush grip bicep curls (35/25, 30/20)

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Rest 1min

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AMRAP 15min

6 Sumo high pull

6 DB push-ups

6 Renegade rows

6 DB crush grip bicep curls

6 DB straight leg sit-ups (35/25, 30/20)

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Cool down 250m walk

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
30sec Jump Rope

8/8 Single Arm DB Upright Row

50/50ft Single Arm OH Carry

10 Alternating Lunges

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Team KB Race Warm-Up

*each team member much touch each KB with each hand

Best 2 out 3 between teams!

B: Metcon (AMRAP - Rounds and Reps)

3 Person Team Conditioning
"Truman Show"

27:00 AMRAP

90 Double Unders (180 single unders)

60 Hang DB Snatch (R+50/35, Rx 40/25)

30 Single DB Step-Ups (R+24/20, Rx20/16″)

50m SA OH Walking Lunges

*split work evenly across each movement between the 3 partners

Each Round add 12.5m of Lunging (25ft each partner)

C: Metcon (No Measure)

5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Jump Rope Practice

10 Barbell Goodmornings

5 Back Squats

5 Barbell Squat Jumps

10 Behind the Neck Elbow Punch Throughs

Plyometrics

8 Sets x 3 Seated Box to High Box Jump *increasing height

B: Squat Clean Thruster

Every 90sec, 8 Sets

1 Squat Clean Thruster

*starting @ 60% of Clean and Jerk

*Record heaviest weight

C: Metcon (Time)

"When Nature Calls"

For Time

27-21-15-9

Cal Row (22-16-12-7 Female)

Thrusters (R+95/65, Rx 75/55)

Chest to Bar Pull-Ups

Power Cleans

Time Domain:

15:00-20:00

Time Cap: 20:00

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. CARs

B. Balance

Buy-in 800m Walk

18 Dball Slams

18 Burpees

18 Seated box knees to chest

18 Ring Rows

18RKBs

Buy-out 800m walk

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

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3 Sets, For Quality

8/8 Lateral Lean Wall March Single Exchange

10 Deep Lunge Mountain Climbers

:20sec Tuck L-Hang

10 Alt V-Ups

B: Metcon (10 Rounds for reps)

"The Cable Guy"

10 Rounds for Max Reps

2:00 AMRAP, 1:00 Rest

10 Line Facing Burpees

200m Run (Sub 8/6 cal Bike)

**Max Toe to Bar

*Our expectation is that we hit 10+ reps each set. Goal is 100+

C: Metcon (AMRAP - Rounds and Reps)

Core finisher
8:00 AMRAP

:20 Planche Plank

:15/:15 Star Plank

:15/:15 Copenhagen Plank

:20 Dual KB Front Rack Wall Sit