HomeGrown AthletX - HGX-FIT for Teens

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A: Metcon (AMRAP - Rounds and Reps)

Partner WOD
30:00 AMRAP

75 Alt DB Snatch

75 Single DB Step-Overs

75 Wall Balls

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Warm-Up:

3 Sets
10 Alternating Step-Ups

:15 Supine Grip Dead-Hang + :15sec Active Hang

20 Banded Face Pulls

8 Bar Kip Swings

8 Barbell Strict Press + :15sec Barbell Overhead Hold

B: Danny (AMRAP - Rounds and Reps)

AMRAP in 20 minutes

30 Box Jumps (24/20 in)

20 Push Presses (115/75 lb)

30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
(Rx24/20, SUB 20/16″)

(Rx115/75, SUB 95/65)

This is meant to be done as a partner wod which will allow the sets to be done quickly with quality form. The goal would be to do 15/15 on the Box Jumps, 10/10 on the Push Press, 15/15 on the Pull-Ups, and keep rotating through and cycling in that fashion. Work to keep the cycle rate high and compose your breath when it is time to rest to keep your ability to maintain smooth efficient sets. There should be very little time spent with no one working on getting more reps within this workout. Keep the work rate high and see how many reps you can get with your partner.

Metcon

Bodybuilding Finisher

3-4 Sets

16 Alt Single Arm Hammer Curl w/Iso Hold

10 Supine Grip DB Front Raise

10 Dumbbell Around the World Raise

Load: Choice (light)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

20-16-12-8-4

SA devil press (50/35)

Renegade rows (pair of the above weights)

DB's deadlifts

250m plate ovhd carry

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Time remaining

100 floor windshield wipers

100 straight leg weighted sit-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality - 10min cap
4 Shuttle Runs (25/25ft)

5 Inchworm Push-Ups

12 Alternating Mountain Climbers

:10sec Hollow Hold

B: Metcon (Time)

Hero WOD
"Kerrie"

10 Rounds for Time

100 meter Sprint

5 Burpees

20 Sit-Ups

15 Push-Ups

100 meter Sprint

Rest 2 minutes

Time Domain: 1:45-2:30/Round

Time Cap: 45:00

C: Warm-up (No Measure)

Yoga flow if time permits
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 - Functional Fitness

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A: Warm-up (No Measure)

4 rounds for quality
1:00 Row

3 Position Hang Snatch High Pull (high hang + hang + low hang) x 3 Reps

6 Overhead Squats

3-5 Seated Box Jump to High Box *increase each round

B: Metcon (Weight)

Weightlifting
Every 2:00 for 10:00

Snatch Complex

(Pause Power Snatch Below Knee + Hang Squat Snatch)

Set 1: 2+1 reps @ 65%

Set 2: 2+1 reps @ 65%

Set 3: 1+1 reps @ 70%

Set 4: 1+1 reps @ 75%

Set 5: 1+1 reps @ 75%

% are based off your 1rm Power Snatch

*Record heaviest 1+1

C: Metcon (Time)

Conditioning
"Shake and Bake"

For Time

500/425m Row or ski or 30/22 cal bike or 400m run

21 Power Snatch (R+95/65, Rx 75/55)

500/425m Row or ski or 30/22 cal bike or 400m run

15 Power Snatch

500/425m Row or ski or 30/22 cal bike or 400m run

9 Power Snatch

Time Domain: 7:00-11:00

Time Cap: 12:00

D: Metcon (No Measure)

Friday finisher
2 Sets

:30sec Max Medball Weighted Strict Pull-Ups (R+20/14, Rx 16/12)

R: 30sec

:30sec Max Strict Pull-Ups

R: 30sec

:30sec Max Banded Strict Pull-Ups

R: 60sec

*Scale: Strict Pull-Ups, Banded Pull-Ups, Ring Rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Part Progressive Warm-Up: (12:00)
4:00, Alternating Movements

min 1: 40sec Jump Rope Practice

min 2: 150-200m Run

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5/5 Hip Cars

5/5 Shoulder Cars

5/5 Quadruped Spinal Cars

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3 Sets

10 Rotational Overhead Side to Side Medball Slam

10 Triple Extension Overhead Ball Slam

10 Bent Over Ballistic Chest Press

B: Push Jerk (TNG)

9:00 EMOM

min 1-4-7: 5 Reps

min 2-5-8: 4 Reps

min 3-6-9: 3 Reps

Load: Choice

*Record heaviest 3rep TNG

C: Metcon (AMRAP - Rounds and Reps)

Conditioning
"Jean Girard"

16:00 AMRAP

1 Mile Run Buy-In sub 110/80 cal bike

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AMRAP

5 Strict Handstand Push-Ups (sub db press)

10 Wall Balls (R+20/14, Rx 16/12)

25 Double Unders (sub 50 single unders)

Goal: 1:00-1:30/Round

4+ Rounds

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

A. Warm up 800m Walk

B. Light CARs

B: 2k Row (Time)

Max Effort 2k Row

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
AMRAP 20

36 Box Step ups (1 flight of stairs)

20 Banded Chest press

16 Goblet Squats

12 Dual DB HPC

8 RKBS

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-In: 200 Alt Vups

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5 Rds

12 Pendlay rows

12 Bent over rows

**same weight on BB**

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4 Rds

10/10 KB Gorilla rows

10 DB Sumo high pull

10 DB Renegade rows

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Accessories: 15 reps for each letter

3-5 Rds

"T, A, Y, W"

**small weight plates**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Bike

15 Banded Goodmornings

8/8 Dual DB Staggered Stance RDL

:15-:20 Tuck L-Hang

B: Deadlift (Banded)

Every 3:00 for 15:00

5 Banded Deadlifts

*Start at 50-55% of 1RM Deadlift and increase by feel

*Record heaviest 5 banded DL*

C: Metcon (Time)

Conditioning
"Wonder Bread"

3 Rounds for Time

24/18 cal row or ski or 18/13 cal Bike

15 Power Cleans (R+135/95, Rx 115/75)

15 Toe to Bar

34 Dual DB Suitcase Alt Step Lunges (R+35/25, Rx 20/10)

Time Domain: 10:00-15:00

Time Cap: 15:00

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 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 @ 2k Pace:30sec @ 5k Pace

C: Metcon (1 Rounds for time)

Row conditioning
"If you ain’t first, you’re last"

10 Rounds

300/250m Row or Ski or 24/18 cal Bike

1:00 Rest

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Directly Into..

1000m Row or Ski @ Goal 5k Race Pace or 75/50 cal Bike

Running Time Domain: 22:00-25:00

Time Cap: 25:00

D: Metcon (No Measure)

Strength EMOM
12:00 EMOM

min 1: :30sec Dead-Hang + Max Strict Pull-Ups

min 2: 2/2 DB Turkish Get-Up

min 3: 10/10 Single Arm DB Bent Rows

min 4: :40sec Weighted Forearm Plank Hold

Load: Choice

E: Metcon (No Measure)

Mobility if time permits
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose