HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
60sec, 45sec, 30sec Bike (increasing intensity each round)

6 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

6 Dumbbell Rhythm Squat Jumps

B: Metcon (No Measure)

Core strength work
5 Sets, For Quality

10 Supine Leg Raises

10/10 Side Plank Rotations

10 Alt Tall Plank Knee to Elbows

C: Metcon (12 Rounds for reps)

"Hustle"

1:30 AMRAP, 1:00 Rest

18/12 Cal Row 13/8 Bike or 200m Run or :45sec work

-Max Bar Facing Burpees

*continue until 100 Burpees

Cap: 12 Rounds

* try for 10 burpees per round

D: Warm-up (No Measure)

Yoga flow
2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

5rds

Superset

15 Pendlay rows

15 BB bicep curls

Then...

5rds

Supersetr

15 Yates rows

15 DB hammer curls

Then...

5rds

15 Bent over rows

15 DB Zottman curls

B: Metcon (No Measure)

5rds

15 DB shoulder shrugs

15 BB behind the neck tricep extentions

Then...

5rds

15 DB arnold press

15 DB tricep kickbacks

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

----

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)

---

Rest 1min

---

AMRAP 6min

12 Sumo high pull

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

---

Rest 1min

---

AMRAP 9min

10 Sumo high pull

10 DB push-ups

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

---

Rest 1min

---

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

---

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

----

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