HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Bike

25ft/25ft Lateral Band Walk

25ft/25ft Banded Monster Walk

10/10 Single Leg Glute Bridges

10 Bootstrap Squats

B: Back Squat

Every 2:30 for 10:00

Set 1: 5 Reps @ 75%

Set 2: 5 Reps @ 75%

Set 3: 4 Reps @ 80%

Set 4: 3 Reps @ 85%

*Record set 4

C: Metcon (AMRAP - Rounds and Reps)

Barbell Conditioning
16:00 AMRAP

6 Power Cleans

12 Deadlifts

400m Run (SUB 27/22 Cal Bike)

R 1: Rx 115/75

R 2: Rx125/85

R 3: Rx135/95

R 4: Rx145/105

R 5: Rx 155/115 for all remaining rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
:30sec Jump Rope

5 Inchworm Push-Ups

10 Hollow Rocks

10 Alt V-Ups

:15sec Wall Supported Handstand Hold

B: Gymnastics Strength (3 Sets)

15-25 Strict Handstand Push-Ups

50ft Dual DB Overhead Carry (R+50/35, Rx 40/25)

R: 2:00 b/s

Time Cap: 10:00

C: Metcon (Time)

3 Rounds
36 Double Unders (sub 72 singles unders)

18 Toe to Bar

36 Double Unders

12 Push Jerk (R+135/95, Rx 115/75)

36 Double Unders

6 Devils Press (R+50/35, Rx 40/25)

Time Domain:

10:00-15:00

Time Cap:

15:00

D: Metcon (No Measure)

Accessories - time permitting
8-10 Strict Banded Chest to Bar

:20 GHD Supine Hold

10/10 SA DB Incline Bench Press

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Static hold for :15sec)

3 Sets

With a partner - static hold at 105% of 1RM

***Heavier than last week***

Rest for :30sec b/t sets

B1: Bench Press (EMOM 10)

3 reps at 85-87%

B2: Metcon (No Measure)

time cap 10min
5 Rds

8 DB pull overs

8 Ring dips

8 Diamond push-ups

C: Metcon (No Measure)

Shoulders - Accessories
For quality reps

3 Rds

12 Banded face pulls

10 BB front delt raises

10 DB rear delt raises

10/10/10 "A, Y, W" w/small plates

......

time permitting

3 Rds

Medball Alphabet (A,B,C,D,E,F...Z)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds - cap 10min
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Scapular Pull-Ups

50ft BW Walking Lunge

B1: Snatch

Every 2:00 for 12:00

Set 1: 4 Reps @ 70%

Set 2: 3 Reps @ 75%

Set 3: 2 Reps @ 80%

Set 4: 4 Reps @ 70%+

Set 5: 3 Reps @ 75%+

Set 6: 2 Reps @ 80%+

*Record set 6

B2: Snatch Pull (8 mins)

3 Reps @ 95% x 2 Sets

3 Reps @ 100% x 2 Sets

*Record @ 100%

C: Metcon (AMRAP - Reps)

7:30 AMRAP

Max DB (single) Step-Overs (R+50/35, Rx 40/25), (R+24/20, Rx20/16)

Goal: ~10-15 Step-Over each set, 50-75 Reps Total

HomeGrown AthletX - HGX-FIT

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A: Weighted Pull-ups (10 min)

Quality work

5min for pull-ups

5min for chin-ups

*Sub - negative :03sec*

B: Metcon (No Measure)

Back - time cap 18min
3 Rds

8 Pendlay rows

8/8 SA DB rows (heavy)

20 Red banded lat pulls

......

3 Rds

8 Bent over rows (wide grip)

20 Green banded seated lat pulls

C: Metcon (No Measure)

Core
*All movements based on time for quality reps*

1. Slider couplet: A. Feet to hand B. Hand to waist

2. Slider SA push-up

3. BB roll outs

4. Windshield wiper/knee twist

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Row

15 Banded Goodmornings

20 Bear Plank Shoulder Taps

10 Goblet Cossack Squats

8 Scap Pull-Ups

4/4 Single Arm Ring Row

B: Metcon (Time)

Hero WOD - "Ill Mill"
5 Rounds for Time

500m Row

20 KBS (Rx 70/53, scaled 53/44)

20 Push-Ups

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

20 Pull-Ups

Partner Version:

Complete with a partner splitting reps equally across

C: Warm-up (No Measure)

Mobility
1:00/1:00 Half Kneeling Hamstring Stretch

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

1:00/1:00 Low Dragon Stretch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 row ski or Bike

25ft/25ft Lateral Band Walk

25ft/25ft Banded Monster Walk

10/10 Single Leg Glute Bridges

10 Bootstrap Squats

B1: Back Squat

5:00 EMOM

3 Reps @ 60%

R: 2:00

*Record back and front squat separately

B2: Front Squat

Front Squat

5:00 EMOM

3 Reps @ 60%

C: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

3-6-9-12-15-18...

Hang Power Clean (R+115/75, Rx 95/65)

6 Bar Facing Burpees

D: Metcon (No Measure)

Core - if time permits
EMOM x 9 Minutes

Min 1: 16-20

Alternating V-ups

Min 2: 20-30 Russian

Twist w/ Plate

Min 3: 14-20 Hollow

Rocks

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Machine

10 Ring V-Outs

:30sec Machine

10 Alt V-Ups

:30sec Machine

2/2 Turkish Get-Up

B: Metcon (No Measure)

24:00 EMOM

min 1: 15/12 Cal Row or Ski or 11/8 cal Bike

min 2: 25m DB Farmers Carry (R+60/40, Rx 50/30)

min 3: 21/15 cal row or ski or 15/11 Cal Bike

min 4: 25m Sandbag Carry (R+150/100, Rx 75/50)

min 5: 15/12 Cal Row or Ski or 11/8 cal Bike

min 6: Rest

C: Metcon (No Measure)

Core finisher
Pike Ups (core)

3,6,9,12,15,12,9,6,3sec

R: minimal rest between sets and complete each set unbroken

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Arm pump
Buy-in: 2 sets

"21"

20/20 reverse curl to shoulder press

3 rounds

All movements 8 reps with BB

1 and 1/2 Bicep curl

Top down 1 and 1/2 reverse curls

Tall kneeling mixed grip curls

........

Rest 2min

200 Alt Vups

B: Metcon (No Measure)

Shoulders
Time remaining

10/10 SA DB Half kneeling press (:03sec negative)

10/10 DB Arnold press

15 Small plates (A, Y, W)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
10 Alternating Box Step-Ups

10 Barbell Goodmornings

10 Behind the Neck Strict Press

50/50ft Bottoms Up KB Waiters Walk

B: Push press/Push jerk

Every 2:00 for 10:00

Push Press + Push Jerk

5 Sets x (3+3) @ 70-75% of Push Press

*Record heaviest set

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

7 Strict Handstand Push-Ups

9 Plate Ground to Overhead (R+45/35, Rx25/15)

15 Box Jump Overs (R+24/20, Rx20/16″)

9 Deadlifts (R+205/145, Rx155/115)

Goal: ~2:00/Round

6 Rounds