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

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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**

HomeGrown AthletX - Functional Fitness

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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