HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds
200m Run

10 Deep Lunge Mountain Climbers

10 Bar Kip Swings

6-8 Strict Knee Raises

10 Alternating V-Ups

B: Warm-up (No Measure)

Running drills - 3 sets
100ft Bounding Run

:10sec Wall Lean Sprint

20/20 Banded Heel Pulls

C: Metcon (2 Rounds for time)

2 Sets

Each Interval For Time:

65/55 cal Row or Ski or 50/40 Cal Bike

400m Run

Time Cap: 40:00 (8:00 Cap per interval)

D: Warm-up (No Measure)

3 Sets for quality - if time permits
10 Goblet Cyclist Squats

10 Reverse Nordic Curls

10 Medball GHD Sit-Ups

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Sets for quality
:30sec Jump Rope

8/8 Single Arm Upright Row

8/8 Single Arm Strict Press

10 Goblet Cossack Squats

10 Scapular Pull-Ups

20 Banded Face Pulls

B: Front Foot Elevated Back Rack Split Squat

Every 2:00 for 10:00 (5 Sets)

6/6 Front Foot Elevated Split Squat

3 SA DB Push Press + 5 SA DB Push Jerk (each)

Choice on Loads

C: Metcon (Time)

5 Rounds for Time

3 Wall Walks

24 Double Unders (Sub 48 Single Unders)

6 Shoulder to Overhead (R+135/95, Rx 115/75)

9 Strict Pull-Ups

Time Cap 18:00

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

5 Rounds

10 BB Military Press (front rack)

8/arm DB SA seated shoulder press

8/arm DB SA bench press

10 DB pull overs

12/arm DB SA rear delts

B: Metcon (No Measure)

3 Rounds

15 BB Reverse curls

15 DB Seated Zottman curls

Immediately into...

3 Rounds

12-15 DB single arm wrist curls (over bench - palm facing down)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds
1:00 Row

10 Alternating Arm Swings

10 Weighted Pass throughs

10 Alternating Lunge + 10 Jumping Lunges

B: Metcon (Distance)

Plyometrics
10x1 Broad Jump

*each for max distance

R: as needed

C: Overhead Squat

10:00 EMOM

3 Overhead Squats

*starting @ 60% and increase to 70%

D: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP

12/10 Cal Row or ski or 10/8 cal Bike

7 Squat Snatch (R+115/75, Rx 95/65)

Goal: 4+ Rounds

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

5 Rounds

10 DB Floor Press (50/35)

400M Run

10 DB Bent over rows

400M Run

10 BB Bicep curls

10 BB Reverse curls

400M run

10 TTB/Knees to waist

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds
200m Run

8/8 Staggered Stance SA RDL

10 Alternating Step-Ups

10 Hollow Rocks + 10sec Hollow Hold

----

Team KB Race Warm-Up

*each team member much touch each KB with each hand

Best 2 out 3 between teams!

B: Warm-up (No Measure)

WOD Primer
3 Rounds

6 Russian KBS + 6 American KBS

5 Box Jumps

3-5 Deadlifts *increasing weight each round

:15sec High Knee Run in Place

6 GHD or Weighted Sit-Ups

C: Metcon (AMRAP - Rounds and Reps)

Conditioning - 20:00 AMRAP w/Partner
20 American KBS (R+53/35, Rx44/26)

20 Box Jumps Overs (R+24/20, Rx20/16)

10 Deadlifts (R+275/185,Rx225/155)

200m Run (each) (Sub Bike 14/11)

20 GHD or Weighted Sit-Ups

Goal: 5+ Rounds

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 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: Warm-up (No Measure)

Plyometrics
Overspeed Banded Vertical Jumps

6:00 EMOM

3 Reps

C: Weightlifting Complex (Hang Power Clean + Low Hang Power Clean + Split Je)

Every 2:00 for 12:00 (6 Sets)

1+1+1 @ 75%+

% is based off limiting movement

*Record heaviest complex

D: Invincible (AMRAP - Rounds and Reps)

12:00 AMRAP

5 Strict Handstand Push-Ups

10 Power Cleans (R+115/75, Rx 95/65)

15 Pull-Ups

20 Air Squats

Goal: ~5 Rounds +/- 20 Reps

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
5 Inchworm Push-Ups

10 Mountain Climber Lunge to Stretch

15 Air Squats

B: Warm-up (No Measure)

Row skill session
:30sec Pick Drill

:30sec Body + Arms

:30sec Legs + Body (only)

1:00 3/4 Stroke "Power Strokes"

1:00 Full Strokes

---

Then 3x1:00

Working on a straight chain path and drive through the legs.

Legs, body, arms from the catch.

Reverse back to the catch.

C: Metcon (No Measure)

Every 4:00 for 6 Sets (3 of Each)

Station 1:

8 Burpees

12/10 Cal Row or Ski or 9/7 Cal Bike

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

8 Burpees

Goal: 3:00/Station

D: Metcon (No Measure)

5 Rounds
20 Alternating V-Ups

:20sec Side Plank (right)

:20sec Side Plank (left)

10 Plank Alternating Knee to Elbow

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Sets
50/50ft SA Bottoms Up KB Waiters Walk or DB

15 Banded Goodmornings

8/8 Single Arm Ring Rows

20 Bear Plank Shoulder Taps

8-10 Push-Ups

B: Metcon (No Measure)

12:00 EMOM (4 Sets)

min 1: 12 Dumbbell Bench Press

min 2: 8/8 BB Single Leg Romanian Deadlift

min 3: 100ft Dual KB/DB Front Rack Carry

For the single leg Romanian deadlift, we are looking to use a barbell, however we can use dual kb/db or go to a single kb/db cross-loaded. Look for anti-rotation here and do not let the athletes twist as they move into this movement.

C: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

3 Wall Walks

10 Dual DB Step-Overs (R+24/20, Rx20/16″) (R+35/25, Rx 25/15)

Goal: 4+ Rounds

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

8:00 EMOM

min 1: 45sec Cardio

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

min 3: 45sec Cardio

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

B: Metcon (No Measure)

4 Sets

6 Lateral Speed Skater (Hold)

3/3 Lateral Speed Skater (Bounce and Hold)

2/2 Lateral Skater + Bound

R: as needed b/s

B: Warm-up (No Measure)

Gymnastics Skill Session + Workout Primer
-Seated Banded Ring Muscle-Ups

-Box Ring Muscle-Up Transitions

Barbell Primer

1 Hang Power Snatch

2 Low Hang Power Snatch

1 Hang Power Clean + Push Jerk

2 Low Hang Power Clean + Push Jerk

*get to working loads

C: Metcon (Time)

400m Run (sub 27/22 Cal Bike)

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

400m Run

20 Ring Muscle-Ups

400m Run

30 Clean and Jerk

400m Run

40 Toe to Bar

400m Run

Time Domain: 18:00-25:00

Time Cap: 30:00 Time Cap

D: Metcon (No Measure)

If time - Mobility
1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch