HomeGrown AthletX - HGX-FIT

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A: Deadlift

200M Run

10 Deadlift 185/135

200M Run

8 DL 215/175

200M Run

6 DL 255/215

200M Run

4DL 285/245

200M Run

2 DL 315/275

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Cardio Choice

8 Inchworm Push-Ups

:20/:20 Side Plank

:30sec KB Deadbug

8/8 Single Leg Rotational Medball Throw

B: Metcon (Distance)

Plyometrics
Depth Jump + Broad Jump

6 Sets x 3 Reps

C: Power Snatch

Every 2:00, 7 Sets

5 Reps @ 67% x 2 Sets

4 Reps @ 73% x 2 Sets

3 Reps @ 78%+ x 3 Sets

** Not TNG**

*Record 3 sets at 78%

D: Metcon (4 Rounds for time)

*Record Each for Time

0:00-3:00

25 Power Snatch (R+75/55, Rx 65/45)

3:00-6:00

15 Bar Facing Burpees

6:00-9:00

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

9:00-12:00

25 Bar Facing Burpees

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

10 Rounds

13 KB/DB RDL (Heavy)

6 Bench press (155/105)

Immediately into...

10 Rounds

5 DB pull overs

5 Diamond push-ups

B: Metcon (No Measure)

Midline: Time remaining

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Double Under or Bike

7/7 KB Windmill

50/50ft Bottoms Up KB Waiters Carry

:20sec Tuck L-Hang

B: Bar Muscle-Up Skills and Progression

C: Metcon (AMRAP - Rounds and Reps)

18:00 AMRAP

5 Bar Muscle-Up

30 Double Unders

10 Toe to Bar

30 Double Unders

21/14 Cal Row or Ski or 15/10 Cal Bike

30 Double Unders

Goal: 4-5 Rounds

D: Metcon (No Measure)

5 sets for quality
4-6 Strict Chin-Up 30x3 Tempo

4-6 Ring Dips 33x3 Tempo

10/10 GHD Side Crunch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 sets for quality
6 Barbell Upright Rows

6 No Dip Muscle Cleans

10 Behind the Neck Elbow Punch Through

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

B: Metcon (Distance)

Plyometrics
5 Sets x 3 Seated Box Jump to High Box

*increase height on each set

C: Metcon (Weight)

Weighlifting
Power Clean + Front Squat + Split Jerk

Every 2:30 minutes, 6 Sets, complete the following

3 x (1+1+1) @ 65%

3 x (1+1+1) @ 70%

3 x (1+1+1) @ 75% x 2 Sets

2 x (1+1+1) @ 80%

2 x (1+1+1) @ 85%

*Record last set at 85%

D: Metcon (Time)

5 Rounds for Time

7 Hang Power Cleans (R+95/65, Rx 75/55)

7 Thrusters

7 Shoulder to Overhead

Time Domain: 4:00-6:00

Time Cap: 9:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (AMRAP - Rounds and Reps)

Mother's Day WOD
AMRAP 30

M = Man makers 10

O = Overhead SA DB carry 200m

T = Toes to bar 30

H = Hand release push-ups 40

E = Elbows to knee plank 50

R = Reverse farmers carry lunges 60

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Complete with partner for quality
400m Run (both partners run together passing back and forth the medball)

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec

Plank Alternating Medball Taps x :30sec

400m Run (both partners run together passing back and forth the medball)

B: Metcon (2 Rounds for reps)

9:00 AMRAP

Partner 1: Max Cal Row

Partner 2:

Complete

15 American KBS (R+53/35, Rx44/26)

45 Double Unders (sub 90 single unders)

15 Abmat Sit-Ups

9:00 AMRAP

Partner 1: Max American KBS (R+53/35, Rx44/26)

Partner 2:

Complete

10/8 Cal Row or Ski or 8/6 cal Bike

45 Double Unders

15 Abmat Sit-Ups

C: Metcon (No Measure)

4 Sets for max reps
:30sec Russian Twists

:30sec Rest

:30sec Plank Knee to Elbows

:30sec Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

8:00 EMOM

min 1: 45sec Cardio

min 2: Single Leg Balance Clock Drill x 2/side

min 3: (3 Push-Ups + 1 Wall Walk) x 2

min 4: 6/6 Single Arm Ring Rows + 6 V-Outs

—

2 Sets

:20/:20 Weighted Ankle KB Stretch

5/5 Elevated Pigeon Kinetic Stretch

5/5 Seated Single Leg Lifts

B: Pistols (Progression)

-Heel Elevated

-Shrimp Squat

-Pistol Squat Step-Downs

-Single Leg Sit to Box

C: Mary (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

D: Metcon (No Measure)

Pump finisher - if time permits
20 Dual DB Bent Rows

20 Dual DB Bench Press

20 Dual DB Bicep Curls

20 Push-Ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Setrs for quality
8/8 Staggered Stance Dual DB RDL

8 Dual DB Upright Row

6 Inchworm Walkers

5 (2 Alternating Step-Ups + 1 Box Jumps)

B: Sumo Deadlift (31x1 Tempo )

Every 2:30 for 10:00 (4 Sets)

8 Reps @ 55-60% of 1RM Deadlift

C: Metcon (No Measure)

WOD primer
3 Hang Muscle Clean

3 Hang Power Cleans

3 Low Hang Power Cleans

5 Box Jump Overs

---

Load Bar to Working Weight

2 Sets

5 TnG Power Cleans

5 Box Jump Overs

R: 60sec b/s

D: Metcon (Time)

15-12-9-12-9-6

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

Box Jump Overs (R+24/20, Rx20/16″)

Time Domain: 8:00-11:00

Time Cap: 15:00

E: Warm-up (No Measure)

3 Sets for quality - if time permits
10/10 Single Leg Medball Hamstring Curls

10-15 Weighted Hip Extensions

HomeGrown AthletX - HGX-FIT

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A: Deadlift (Wave - Rest 1-1:15 b/t sets)

6 at 70%

3 at 75%

2 at 80%

6 at 75%

3 at 80%

2 at 85%

6 at 78%

3 at 83%

2 at 88+%

B: Pendlay Row (EMOM 10)

5 reps (135/105)

C: Metcon (No Measure)

Midline
EMOM 10X 2 sets

Abmat situps

Russian twist

Vups/Knee ups

Flutter kicks

Ankle touches

Hollow rock

Right side plank - pulse

Left side plank - pulse

Spiderman push-ups

Weighted circle of death

**Rest 2min b/t sets**