HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
10 A-Skips

8 Kang Squat

10 Scapular Push-Ups

8 Ring Rows

B: Metcon (Time)

800m Run

8 Rounds of "Cindy"

800m Run

6 Rounds of "Cindy"

800m Run

4 Rounds of "Cindy"

800m Run

*Partners will run together, then alternate rounds of Cindy, so that they will each do 4 rounds, then 3 rounds, then 2 rounds, while also accumulating 2 miles of running

Goal time domain for the workout is 20:00-28:00, with a 40:00 Time Cap.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

4 Sets for quality (5min cap)
1:00 Row (30sec ez/20sec moderate/10sec hard)

8 Barbell Upright Rows

8 Barbell Push Press

10 Deep Lunge Mountain Climber

R: 30sec

3/3 Single Leg Box Jump

Triple Respons Broad Jump

R: 60sec b/s

B: High Hang Power Clean + Hang Power Clean + Split Jerk

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

1+1+1, building from 60% to heavy for day

% off limiting movement

C: Metcon (Time)

1000m Row or Ski

30 Burpee Box Jump Overs (R+24/20, Rx20/16″)

30 Power Clean + Push Jerk (R+135/95, Rx 115/75)

Time Domain: 11:00-15:00

Time Cap: Time Cap: 15:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Cardio Choice

10 x 1 and 1/4 Goblet Squats

8/8 Single Arm Ring Row 2020 Tempo

20 Bear Plank Shoulder Taps

B: Front Squat

Pause Front Squat (21x1 Tempo)

Every 2:30 for 7:30 (3 Sets)

8 Reps

55-60% of Front Squat Across

C: Metcon (4 Rounds for reps)

4x 3:30 AMRAP

16 Dual DB Bench Press (R+50/35, Rx 40/25)

12 Toe to Bar

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

Max Strict Pull-Ups in Remaining Time

*this is a 14:00 Running clock

Goal: :30-:60 to work on strict pull-ups

HomeGrown AthletX - HGX-FIT

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A: Deadlift (All reps completed as deadstop)

Work up to a 5RM in a 15min window

*10min warmup before clock starts*

B: Metcon (No Measure)

5 Rounds

10 Pendlay Rows

10 DB Hammer Curls

10 Box/Bench Dips (Triceps)

20 Plank DB Pull-Through

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
10 bootstrapers

10 Alt Single Arm KB Swing

6/6 Single Arm KB Push Press

5 Squat Jumps

B: Metcon (No Measure)

5 Sets (10min cap)

5 Dumbbell Rhythm Squat Jumps + 6 Lateral Reactive PVC Stick Jump Overs (3 each side)

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

C: Hang Power Snatch

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

Set 1: 5 Reps @ 60%

Set 2: 4 Reps @ 65%

Set 3: 4 Reps @ 70%

Set 4: 4 Reps @ 70%+

Set 5: 3 Reps @ 75%

Set 6: 3 Reps @ 75%+

*Record Set 6

D: Metcon (AMRAP - Rounds)

3:00 AMRAP, 1:00 Rest, 3 Sets

4 Strict Handstand Push-Up

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

15/12 cal row or ski or 12/9 Cal Bike

*pick up where you left off

Goal: ~7 Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Cardio Choice

10 Alternating Step-Ups*increase height each round

:15sec Dead-Hang + :15sec Active Hang

8 Bar Kip Swings

3-5 Muscle-Up Plate Drill

B: Metcon (3 Rounds for weight)

10min to complete
3 Sets, For Quality

8/8 Weighted SL Pistol Step-Down

20sec/20sec Foot Elevated Single Leg Glute Bridge Hold

C: Bar Muscle Up Progression

D: Metcon (4 Rounds for reps)

16:00 EMOM

min 1: Max Bar Muscle-Ups

min 2: 50 Double Unders (75 singles)

min 3: 16 Dual DB FR Step Lunge (R+50/35, Rx 40/25)

min 4: Rest

*Record unbroken Bar MU/Round

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Every 1:30 for 9min)

2 Bench Press at 90-95% of 1RM

Immediately into...

4 Rounds

10 Close grip floor press

10 DB Pull Overs

B: Metcon (No Measure)

Arms
3 Rounds

20 BB Weighted Bicep curls

20 BB Weighted Reverse curls

10/Side Single Arm Tricep kickbacks

25 Bench dips

C: Metcon (No Measure)

Time permitting: Core

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run (easy)

-------

2 Sets, For Quality

6 Inchworm Push-Ups

16 Step Hamstring March (8/8)

8 Empty Barbell Bradford Press

8 Front Squats

B: Push Press

Every 2:30 for 7:30

8 Reps @ 60-65% of 1RM Push Press

*from the floor

C: Metcon (Time)

30 GHD Sit-Ups or Weighted Sit-Ups

400m Run

15 Thrusters (R+115/75, Rx 95/65)

24 GHD Sit-Ups or Weighted Sit-Ups

400m Run

12 Thrusters

18 GHD Sit-Ups or Weighted Sit-Ups

400m Run

9 Thrusters

Goal: 12:00-15:00

Time Cap: 18:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

4 Rounds

15 Plate Clean and Jerk

50m Plate Overhead Carry

B: Metcon (No Measure)

Grip Strength
3 Rounds

1min Weighted BB Static Hold (200/155)

50' DB Farmers Carry

1min Static Bar Hang

Rest 2min b/t rounds

C: Metcon (No Measure)

Accessories
3 Rounds

10/side Half Kneeling DB Shoulder Press

10/side Single Arm Front Delt Raises

10/side Single Arm Side Delt Raises

D: Metcon (No Measure)

Midline
Time Remaining:

Options:

Banded Hollow Hold Pull Overs

Plank w/sliders (legs and or arm rotations)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
400m Medball Run

4 Chin-Ups or Jumping Chin Ups

30sec Wall Sit w/Medball

B: Rope climb technique

J-hook

C: Metcon (No Measure)

25:00 EMOM
min 1: 8 Sandbag over the shoulder (Heavy)

min 2: 8 Box Get Overs 48''/40''

min 3: 50m Prowler push (Men Four 45/ Women Two 45 Plates)

min 4: 3-2 Rope Climbs

min 5: Rest

D: Metcon (No Measure)

Pump finisher
Tabata Trash-Up

4 Rounds

:20sec Ring Rows

:10sec

:20sec Reverse Barbell Curls

:10sec Rest

:20sec Dumbbell Floor Flys

:10sec Rest