HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds

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: Warm-up (No Measure)

Barbell Prep
3 HIgh Hang High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Tall Snatch

C: Pause Snatch High Pull + Hang Power Snatch + Overhead Squat (Every 90sec, 6 Sets )

Starting @ 70%, increasing to heavy for the day

% of power snatch

*Record heaviest set

C: Metcon (Time)

50 Hang Squat Snatch (R+95/65, Rx 75/55)

EMOM, starting at 0:00 complete 6 Bar Facing Burpees

5:00-8:00

Time Cap: 8:00

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Midline (Time cap 18min)
10-9-8-7-6-5-4-3-2-1

Toes To Bar/Knees to Elbows

**After each set 20/15 Cal Row/SKi**

B: Metcon (No Measure)

Grip Strength - Every 4min for 3 sets
3 Rounds

1:15min Weighted BB Static Hold (200/155)

100' DB Farmers Carry (Heavy)

C: Metcon (No Measure)

EMOM 12min

Min 1: Alternating BB Box Step Ups

Min 2: Alternating BB Curtsy Lunge

Min 3: Rest

*Add weight*

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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