HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up (No Measure)

3 sets for quality (10min cap)
20 Plank Shoulder Taps

20sec Glute Bridge Hold

8/8 Staggered Stance Barbell Goodmorning

8 Barbell Back Squat

6 Jumping Back Squats

B: Metcon (No Measure)

Plyometric
5x50ft Burpee Broad Jumps

R: 1:00 b/s

C: Front Squat

Pause Front Squat (1sec) + 1 and 1/4 Front Squat + Front Squat

Every 2:00 for 6 Sets

1+1+1, starting @ 60-70% of Front Squat

D: Metcon (Time)

7 Rounds

7 Power Cleans

7 Thrusters

7 Bar Facing Burpees

Load: (R+95/65, Rx 75/55)

7:00-11:00

Time Cap: 15:00

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2-3 sets
1:00 Row Easy

10 Rower Ab Rollouts

:30sec Handstand Hold

:20sec Tuck L-Hang

10 Alt V-Ups

B: Gymnastics skills

Handstand walk/skills
6:00 EMOM

25-50ft Handstand Walk

complete for quality

SUB: HSPU hold 20-30sec or 10-20 shoulder taps or plank shoulder taps

C: Metcon (Time)

24/20 Cal Row or Ski or 17/14 cal Bike

18 Toe to Bar

6 Wall Walks

21/17 Cal Row or Ski or 15/13 cal bike

15 Toe to Bar

5 Wall Walks

18/15 Cal Row or Ski or 13/11 cal bike

12 Toe to Bar

4 Wall Walks

15/12 Cal Row or Ski or 11/8 cal bike

9 Toe to Bar

3 Wall Walks

12/10 Cal Row or Ski or 8/7 cal bike

6 Toe to Bar

2 Wall Walks

Time Domain: 11:00-15:00

Time Cap: 18:00

D: Metcon (No Measure)

Accessories (optional)
4 Sets

10-8-6-4 Behind the Neck Strict Press increasing loads

10 Dual DB Crossover Step-Overs

10 Dual DB Reverse Flys

Load Choice: Challenging

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

5 Rounds

12 KB Push-ups

12 KB Gorilla Rows

12 KB Burpee to stand

12 KB Legs up and over

B: Metcon (No Measure)

Bicep pump shesh
3 - 4 rounds

All movements 5 to 8 reps with BB

1 and 1/2 Bicep curl

Top down 1 and 1/2 reverse curls

Tall kneeling mixed grip curls

Tall kneeling supinated shoulder press

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
8/8 SL SA Crossbody RDL

5 Inchworm Walkouts

:20/:20 Single Leg Glute Bridge Hold

20sec Hollow Hold

:20/:20 Side Plank

B: Deadlift

Every 3:30 for 10:30

3 Rounds

6-4-2

R: 20sec b/s

*Record heaviest wave

C: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

5-10-15-10-15-20

American KBS (R+70/53, Rx 53/44)

Box Jump Overs (R+24/20, Rx20/16″)

**After 20reps the athlete will continue back @ 5reps on the KBS and box jump overs

Goal: Get back into the 2nd round of 10-15-20

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

400m Run

--

2 Rounds

5 Inchworm Push-Ups

10 Scapular Pull-Ups

10 Mountain Climber Lunge to Stretch

B: Metcon (No Measure)

Accessories
4 Sets, For Quality

6-8-10-12 DB Chest Support DB Rows *start heavy and decrease wt.

10 DB Poliquin Raises

8/8 DB Bulgarian Split Squat + 4/4 Bulgarian Split Squat Jump

C: Metcon (Time)

3 Rounds

400m Run (27/22 cal Bike)

20 Pull-ups

25 Push-Ups

60 Air Squats

25 Push-Ups

20 Pull-ups

400m Run

Time Domain:

7:00-11:00/Round

26:00-36:00

Time Cap: 40:00

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

time cap 25min
10 rounds

250M Row

5 Bench Press (185/105)

Rest 2min and immediately start part B

B: Metcon (No Measure)

time cap 20min
10 rounds

8 DB pullovers (heavy)

10 DBs flys

10 DBs kickbacks

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

1:00 Cardio Choice

10 Alternating Arm Swings

10 Weighted Passthroughs

10 Alternating Lunge + 10 Jumping Lunges

Plyometric Work

Kneeling Jump to Vertical Jump

5 Sets x 3/(1+1)

B: Power Snatch + Squat Snatch (1+1)

12:00 EMOM
*choose starting weight, increase by feel to heavy for the day

*Record heaviest complex

C: Metcon (No Measure)

12:00 EMOM

min 1: Alt DB Snatch (R+50/35, Rx 40/25)

min 2: Abmat Sit-Ups

min 3: Cal Row Ski or Bike

min 4: Rest

*Max Reps Each Minute with a Goal around 20 Alt DB Snatch, 20-30 Abmat Sit-Ups, and 18-25 Cal Calories for men and 13-17 Cal Calories for women.

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

10 Rounds

10 Toes to bar/Knees to waist

30 DU

10 Alt DB clean & jerk (50/35)

250m run/row

150 Abmat situps

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2-3 Sets

1:00 Jump Rope

10 Goblet Squat

10 KB Sumo Deadlift High Pull

5/5 Alternating Active Pigeon Stretch

*record times: Fastest we have seen is 4:01

B: Metcon (AMRAP - Rounds and Reps)

Partner WOD
20:00 AMRAP

Partner 1: 400m Run (SUB 27/22 Cal Bike)

Partner 2: AMRAP of

9 Sumo Deadlift High Pull (R+75/55, Rx 65/45)

9 Thrusters

27 Double Unders

Each 400m Run = 1 Round

So if you do 6 Rounds of the AMRAP and 6 Rounds of the run, it is scored as 12 total rounds.

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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 Walking Lunge

B: Warm-up (No Measure)

WOD Primer
5 Pull-Ups

4 Box Jump Overs

3 Burpees

4 Overhead Squats

3 Burpees

4 Box Jump Overs

5 Pull-Ups

*increase pace on way back up

C: Metcon (Time)

50 Pull-Ups

40 Box Jump Overs (R+24/20, Rx20/16″)

30 Burpees

20 Overhead Squats (R+135/95, Rx 115/75)

30 Burpees

40 Box Jump Overs

50 Pull-Ups

Time Domain: 18:00-25:00

Time Cap: 30:00

D: Metcon (AMRAP - Rounds and Reps)

Core Finisher
"7:00 Abs"

7:00 AMRAP

10 V-Ups

20sec Hollow Hold

10 Tall Plank Knee to Elbow

40sec Forearm Plank