HomeGrown AthletX - HGX-FIT

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A: Bench Press (Static hold for :10-:12sec)

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

Rest for :30sec b/t sets

B: Bench Press (EMOM 10)

3 reps at 75-80%

C: Metcon (No Measure)

Shoulders
3 sets - rest :30sec

1. 10 Seated military press (behind neck)

2. 10 Seated military press (front rack)

3. 10 BB shrugs (heavy)

4. 10 BB sumo high pull

5. 10 DB front to side delt raises

D: Metcon (No Measure)

Core - Time remaining
Partner Medball toss

complete 20 reps - then switch.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12 minute EMOM

min 1: :30sec Alt Cossack Squats

min 2: 10 V-Ups + :10 Hollow Hold

min 3: 4/4 SA Ring Row + :20sec Forearm Plank

min 4: :40sec Wall Sit

B: Back Squat

Every 2:30 for 10:00

6 Reps @ 70%

6 Reps @ 70%

5 Reps @ 75%

5 Reps @ 80%

*Record 5 reps at 80%

C: Metcon (Time)

50-40-30-20-10 Alternating Reverse Lunges

25-20-15-10-5 GHD Sit-Ups (Sub weighted plate sit-ups or V-Up)

5-4-3-2-1 Rope Climb (Sub out pull to stands or single arm supine grip ring rows)

Time Domain: 11:00-15:00

Time Cap: 15:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Midline - time cap 10min
4rds

100m run

20 Abmat sit-ups

20 Vups

20 Hollow rock

B: Metcon (No Measure)

Grip strength - time cap 20min
3 sets

1min BB static hold (200/155)

100ft DB farmers carry (70/50)

Max effort bar hold

Rest 1:30 b/t sets

C: Metcon (No Measure)

Back - time remaining
3 to 4rds

10 DB renegade rows (push-up/row/push-up/row = 1rep)

10 DB bent over rows (wide grip)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for qualitry
15 Banded Pull Aparts

10 Hollow Body Banded Pull Overs

6/6 KB Halos

6/6 KB Windmill

B: Bar Muscle-ups

Skills and Progression

C: Metcon (Time)

Hero WOD "GIFF"
4 Rounds

800 meter Run, (w/Partner) *holding Med Ball (Rx20/14, scaled 16/12)

24 Power Snatches (Rx75/55, scaled 65/45), Split

4 Bar Muscle-Ups (Each)

4 Turkish Get-Ups (Rx50/35, scaled 40/25)

(Synchro)

*Partner Version

Time Domain: 22:00-30:00

Time Cap: 35:00

D: Warm-up (No Measure)

Mobility if time permits
10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
15 Banded Goodmornings

6 Muscle Cleans

6 Front Squats

6 Scapular Push-Ups + 6 Push-Ups

4 High Box Jumps

B: Metcon (2 Rounds for weight)

17:00 EMOM
min 1: 5 Squat Cleans @ 65%

min 2: 6 Bench Press @ 65%

**Only record min 16/17**

C: Metcon (Time)

15-12-9 Deadlifts (R+ 275/185, Rx 225/155)

30-24-18 Push-Ups

Time Domain: 4:00-7:00

Time Cap: 10:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 set for quality
1:00 Row (:15sec Arms Only, :15sec Body + Arms, :15sec Legs + Body, :15sec Full Body)

10 Dual KB Deadlifts

:40sec Plank

:20/:20 Side Plank

B: Metcon (Time)

3 rounds
25m Dual DB OH Carry (12.5m down & 12.5m back)

200m Row or Ski

50m Dual DB Front Rack Carry (25m down & 25m back)

300m Row or Ski

100m Dual DB Farmers Carry (50m down & 50m back)

400m Row or Ski

Load: (R+50/35, Rx 40/25)

Time Domain: 17:00-22:00

Time Cap: 25:00

C: Metcon (No Measure)

Core finisher - 2 sets
4 Rounds

20sec V-Ups

10sec Rest

20sec Russian Twists

10sec Rest

R: 60sec b/s

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back
5 rounds

8 Incline bench BB rows (wide grip)

12 Incline bench DBs rows (together)

25 Red band lat pull downs

.......

5 rounds

15 BB pendlay rows

25 Green band lat pulls (off the rig)

B: Metcon (No Measure)

4 Rounds

10/10 BB elevated back rack lunges

10/10 BB curtsy lunge

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: 6 Reps @ 65%

Set 2: 6 Reps @ 70%

Set 3: 6 Reps @ 70%

Set 4: 6 Reps @ 75%

*Record set 4

C: Metcon (Time)

12/10 Cal Row or Ski or 10/7 cal Bike

20 Strict Pull-Ups

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

60/48 Cal Row or Ski or 50/35 Cal Bike

40 Wall Balls

20 Strict Pull-Ups

12/10 Cal Row or Ski or 10/7 cal Bike

Time Domain: 10:00-15:00

Time Cap: 15:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
:30sec Jump Rope Practice

50/50ft SA Bottoms Up KB Waiters Walk

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Raises

B: Metcon (No Measure)

Strict HSPU progression
10:00 Running Clock

5 Sets

3-5 Eccentric Deficit HSPU

R: as needed to hit quality reps

C: Metcon (AMRAP - Rounds and Reps)

2:30 AMRAP, :45sec rest x 4 Sets

8 Toe to Bar

4/4 SA DB Hang Clean and Jerk (R+50/35, Rx 40/25)

24 Double Unders

*pick up where you left off

D: Metcon (No Measure)

Accessories - time permitting
4 Sets, For Quality

10 Deficit Parallette Push-Ups

:20sec Ring Support Hold

:30sec Hollow Hold

HomeGrown AthletX - HGX-FIT

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A: Bench Press (EMOM 10)

3 reps at 70%

B: Metcon (No Measure)

3 Sets:

8 BB shrugs (heavy) off the rig

10 BB Bent over rows

12 DB seated arnold press

12 BB skull crushers

10 DB Zottman curls