HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6:00 EMOM, 2 Sets
min 1: :30 Deep Lunge Mountain Climbers

min 2: :20sec Reverse Plank + :20sec Plank Shoulder Taps

min 3: 10/10 Internal + External Banded Shoulder Rotations

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3 Rounds

5/5 Single Arm KB Swing + Clean + Press + Windmill

3-5 Inverted Burpees

B: Shoulder Press (Strict)

Every 2:00 for 12:00

3 Reps, starting @ 70% and increase to 3RM for the day

C: Metcon (No Measure)

Primer
*Dual DB Sumo Deadlift

*Dual DB Sumo Deadlift High Pulls

*Dual DB Hang Power Cleans

*Dual DB Hang Squat Cleans

*Dual DB Squat Cleans

D: Metcon (3 Rounds for reps)

"Ricky Bobby"

3 Sets

3:00 AMRAP

50ft Handstand Walk Buy-In (5 wall walks or 50 shoulder taps or :30 wall facing HS hold)

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AMRAP in Remaining Time

5 Dual DB Squat Cleans (R+50/35, Rx 40/25)

:05 Ring Support Hold

5 Ring Dips (banded ring dips or Ring Push-Ups or bench dips)

R: 2:00 b/s

E: Metcon (No Measure)

Accessories if time permits
4 Sets

8/8 Front Rack Step-Ups

10/10/10 Prone Weighted Y-T-Ws (2.5-5#)

-Max Effort L-Sit

R: as needed

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-In

100 Knee 's to waist

Cash-out

100 weighted abmat sit-ups (arms straight inline with ears)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
200m Run

6/6 SA Ring Rows

6 Inchworm Push-Ups

:20sec Supine Grip Dead-Hang

20 Bear Plank Shoulder Taps

B: Rope Climb (Technique)

8:00 EMOM

1-2 Rope Climb

*work on speed and efficiency*

C: Metcon (3 Rounds for reps)

"Tony Montana"

3 Person Team

3 Sets

5:00 AMRAP

60 Handstand Push-Ups (SUB DB Strict Press)

400m Run

Max Wall Walks In Remaining Time

R: 3:00 b/s

D: Metcon (No Measure)

Mobility if time permits
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 rounds - time cap 10min
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Dual DB Sumo Deadlifts

5 Dual DB Hang Muscle Snatch

5 Squat Jumps

B: Metcon (Time)

"Scarface"

50 Power Snatch (Rx75/55, sub 65/45)

100 Double Unders

50 Overhead Squats

100 Double Unders

25 Devils Press (Rx35/25, sub 20/10)

100 Wall Balls (Rx20/14, sub 16/12)

Time Domain: 13:00-18:00

Time Cap: 25:00

D: Metcon (No Measure)

Friday finisher
3-6-9-12-15-12-9-6-3

V-Ups

Russian Twist (over and back = 1)

Hollow Hold (sec = rep)

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B: Metcon (No Measure)

EMOM 10
6 RKBS

C: Metcon (Time)

Time trial
1600m row/erg

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
50m Dumbbell Farmers Carry

14 Plate Hops

12 Dball Slams

10 Dumbbell power cleans

8 Banded Face Pulls

6 Banded Chest Press

4 Air Squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

For quality - 10min cap
6 Scapular Pull-Ups

6 Bar Kip Swings

:15 Tuck L-Hang Flutter

6 Barbell Romanian Deadlifts

6 Barbell Upright Rows

10 BTN Elbow Punch Through

10 Air Squats

B: Metcon (No Measure)

Plyometrics - 8min cap
3 set for quality

5 Broad Jumps *Stick Landing

5/5 Lateral Jump to Single Leg Land

C: Warm-up (No Measure)

Bar Muscle-Up Technique and Barbell Primer - time cap 15min
Bar Muscle-Up Scaling Mods

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Barbell Primer

2-3 Sets

3 Clean Lift Off

3 Clean Segmented Deadlift

3 High Hang Muscle Clean

3 Low Hang Power Clean

*adding load each set

D: Metcon (No Measure)

Weight lifting and gymnastics
"Omar"

Every 90sec for 18:00, Alt Stations

Station 1:

1 Pause Power Clean

2 Low Hang Power Cleans

1 Power Clean

*increasing loads

*pause 1sec, 2'' below knees

55%-70% of Power Clean

Station 2:

Option 1: 8-12 Bar Muscle-Ups

Option 2: 15-20 Kipping/Butterfly C2B Pull-Ups

Option 3: 15-20 Kipping/Butterfly Pull-Ups

Option 4: 8-12 Strict Pull-Ups

Option 5: 6-10 Banded Strict Pull-Up

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-in, time cap 5min

100 WB sit-ups

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AMRAP 30

20 WB cleans (20#)

10/10 SA DB RDL (same side) 50/35#

10/10 SA DB Shoulder press 50/35#

250m SA Ovhd carry (switch often)

***4+ rounds***

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Cash-out

150 Alt Vups

HomeGrown AthletX - HGX-FIT for Teens

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A: Metcon (No Measure)

100 DB box step overs

E2MOM 3 wall walks

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)

Rowing skill work
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

C: 5k Row (Time)

Max Effort 5k Row
sUB 300 cal bike

Time Domain:

17:00-22:00

Time Cap: 25:00

D: Metcon (No Measure)

Body building finisher
4 Sets

10/10 SA DB Z-Press

10/10 Side Lying Lateral Powell Raises

-Max Effort L-Sit

R: as needed

E: Metcon (No Measure)

Mobility if time permits
:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

800m walk and general warm-up

B: Goblet Squat (EMOM 10)

C: Metcon (Time)

1,200M Row/Erg Buy in

14 Burpees (Box or floor)

12 Dumbbell GTOH

10 Air Squats

8 Banded Pull Downs