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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 rounds for quality
1:00 Bike Easy

6+:15sec/Arm Half Kneeling SA DB Press + OH Hold

8/8 Staggered Stance SL SA Deadlift

10 Quarter Squat Jumps

B: Metcon (No Measure)

Plyometrics
Overspeed Banded Vertical Jumps

6:00 EMOM

3 Reps

C: Push Press

Every 2:00 for 12:00, 6 Sets

7 Reps @ 70%

5 Reps @ 75%

3 Reps @ 80%

7 Reps @ 70%+

5 Reps @ 75%+

3 Reps @ 80%+

*Record 3rep at 80+%

D: Metcon (AMRAP - Rounds)

2:00 on/1:00 off

13 Dual DB Deadlifts

11 Dual DB Shoulder to Overhead

Max Cal Row or Ski or Bike

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

*continue until 117/92 cal row or ski or 85/65 Cal Bike

Goal: Finish in < 5 Rounds
Time Cap: 6 rounds

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

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**

B: Deadlift (Wave - 3 sets (Rest 1:15 b/t waves))

9 at 70%

5 at 75%

3 at 80%

9 at 75%

5 at 80%

3 at 85%

9 at 78%

5 at 83%

3 at 88+%

*Record last set of 3reps at 88+%

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: Metcon (2 Rounds for time)

Body weight conditioning
Every 20:00 for 40:00

1 Mile Run (SUB 120/84 cal Bike)

100ft Walking Lunge

50/40 Push-Ups

100ft Walking Lunge

500/425m Row

*100ft =wall ball wall to grown strong wall and back

*R+: Wear a 20/14lbs vest

D: Metcon (No Measure)

Mobility
1:00/1:00 Couch Stretch

2:00 Childs Pose

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets
20 Banded Pull-Aparts

10 V-Outs

8/8 Single Leg Crossbody RDLs

:30sec Weighted Wall Sit

B: Metcon (No Measure)

Plyometric
On a 10:00 Clock

5 Sets

5 Dumbbell Rhythm Squat Jumps + 3 Reactive PVC Stick Jump Overs

R: 1:15-1:30 b/s

C: Pwr Cln + Sq Cln (1+1)

12:00 EMOM

Power Clean + Squat Clean

1+1, starting @ 60-70% of 1RM Clean

*Record heaviest set

D: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

3 Burpee Ring Muscle-Ups

3 Cleans (R+ 225/155, Rx 165/125)

*can be power or squat

Goal ~6 Rounds

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

5 Rounds
12 Seated behind the neck military press

10 DB Pull overs

12 DB Arnold press

10 BB Front delt raises

10 DB Rear delt raises

B: Metcon (No Measure)

Arms
3 Rounds

15 BB Reverse curls

15 DB Seated Zottman curls

Immediately into...

3 Rounds

15 Bench dips

15 BB skull crushers

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

25ft/25ft Lateral Band Walk

25ft/25ft Monster Walk Forward/Back

:30sec Supine Grip Dead-Hang

20 Alt V-Ups

B: Back Squat

Every 3:00 for 12:00

5 Reps @ 80%+

*Record heaviest 5rep

C: Metcon (Time)

3 Rounds for Time

60 Double Unders (sub 120 single unders)

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

15 Toe to Bar

Goal: 7:00-11:00

Time Cap: 12:00

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

5 Rounds

10 Burpee Deadlift (50/35)

15 DB Floor Press

20 Renegade Rows

Immediately into..

3 Rounds

10/side Half kneeling DB shoulder press (:03sec eccentric each rep)

10/side Tall kneeling DB push press

*Same DB weight as above*

B: Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Toes to bar/Knees to elbows

**After each set 15 cal row/ski or 12 cal bike** Calories are the same for male or female

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets for quality
6 Inchworm Push-Ups

20 Plate Toe Taps

10 Mountain Climber Lunge to Stretch

10 Alternating Jumping Lunges

B: Warm-up (No Measure)

WOD primer - 3 sets
15 Double Unders

3 Burpees

10sec Bike Sprint

R: 60sec b/s

C: Metcon (4 Rounds for time)

Every 6:00 for 24:00

30 Double Unders

15 Burpees

29/21 cal Row or Ski or 20/15 Cal Bike

*Each Round as a Sprint

D: Warm-up (No Measure)

Accessories
5 Sets x 25m Sandbag Carry

R: as needed for heavy unbroken sets

---

Accumulate 3:00 Dead-Hang