HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-in 500m run

30 Devil press (50/35)

20 WB (20/14)

10 Burpee box jump over (24/20)

20 WB

30 Devil press

Cash-out 500m run (use as a cool down)

Time remaining - Stretch/foam roller

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 sets for quality
200m Run

2 x (1 Wall Walk + 10 Shoulder Taps)

8 Ring Rows 2121 Tempo

10 Hollow Rocks

B: Metcon (No Measure)

Speed/skill
Partner Banded Sprints

5 Sets x 25-50ft

Ideally we go to 50ft, but this depends on gym size and whether or not you have outdoor space. Make it more challenge on resistance on the band if you are doing 25ft

C: Metcon (Time)

Team Workout (3 Person Teams)
75 Strict Handstand Push-Ups w/1 Partner Holds Handstand

25 Rope Climbs (While 1 Partner Holds Dual DB Front Rack, (R+50/35, Rx 40/25)

75 Bench Press (R+135/95, Rx 115/75) (While one Partner Holds Tall Plank)

25 Shuttle Runs (25ft out and Back), (One Partner Holding Hollow)

75 Strict Pull-Ups (While 1 Partner Dead-Hangs from Pull-Up Bar)

Time Domain: 15:00-25:00

Time Cap: 35:00

HomeGrown AthletX - Functional Fitness

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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 - HGX-FIT

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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

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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 - Functional Fitness

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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

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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

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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

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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

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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