HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10 Barbell Goodmornings

10 Behind the Neck Strict Press

6 Inchworm Push-Ups

20 Alternating Bird-Dogs

:20sec/:20sec Side Plank

B: Push Press

Every 2:00 for 12:00

1 Power Clean + 7 Push Press x 2 Sets

1 Power Clean + 5 Push Press x 2 Sets

1 Power Clean + 3 Push Press x 2 Sets

*start @ 65% of your push press and increase loads

C: Metcon (2 Rounds for reps)

6:00 AMRAP, 3:00 Rest x 2 Sets

5 Front Squats (R+205/145, Rx155/115)

10 Handstand Push-Ups

5 Power Cleans

30 Air Squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
10 Alt Goblet Cossack Squats

10 Hollow Rocks

:10sec Hollow Hold

6 Hang Muscle Snatch

6 BTN Snatch Grip Push Press

6 OHS

B: Snatch

Every 90sec, 8 Sets

SQ Snatch + OHS + Hang Sq Snatch + OHS

*start @ 60% based on lowest lift (SN, OHS or Hang SN)

**Record heaviest complex

C: Metcon (Time)

2 Rounds for Time

11 Bar Muscle-Ups (SUB 22 C2B pull ups)

11 Devils Press (R+50/35, Rx 40/25)

22 Toe to Bar

33 Forward alt Step SA DB OH Lunges

Time Domain: 12:00-15:00

Time Cap: 18:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (Weight)

Chest:

10 Rounds

10 DB Floor Press

10 DB Pull Overs

5/Side Single Arm Ring Hold (Bridge position) + KB or DB One Arm Chest Press.

** Core activation, more specifically obliques**

B: Deadlift (% based on 1RM)

1x3 at 65%

1x3 at 70%

1x3 at 75%

1x3 at 80%

1x3 at 85%

1x3 at 85+%

C: Metcon (No Measure)

Core: If time permits

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
10/10 Single Leg Glute Bridges

:20sec Hamstring Plank

10/10 Single Leg Rotational Med Ball Toss (toss against rig NOT walls)

3/3 Kneeling Jump to Lateral Jump

10 Squat Jumps

B: Front Squat

5x5 @ 90% of 5RM

Each Set on 2:30 Clock

C: Metcon (Time)

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

43/30 Cal Row/Ski or 30/22 Cal Bike

12 Burpee Box Jump Overs

43/30 Cal Row/Ski or 30/22 Cal Bike

9 Burpee Box Jump Overs

Time Domain: 5:00-8:00

Time Cap: 15:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Part A: Time cap 8min

3 Rounds

15 KB RDL

100M KB Single Arm Farmers Carry

15 KB Cyclist Squats

Part C: 18min EMOM, Every 1:30

DB Crush Grip Hammer Curls

DB Crush Grip Tricep Ext

Diamond Push-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
:30sec Jump Rope

8/8 Single Leg Romanian Deadlift

6 (Inchworm Push-Up + Squat)

:30sec Weighted Dead-Bug (barbell)

10/10 Glute Bridge March

B: Deadlift

Every 3:00 for 15:00

Set 1: 5 Reps @ 80%

Set 2: 3 Reps @ 85%

Set 3: 1 Rep @ 90%

Set 4: 1 Rep @ 90%

Set 5: 1 Rep @ 90%

*Record heaviest single

C: Metcon (AMRAP - Rounds and Reps)

Open prep conditioning
10:00 AMRAP

10 Burpees

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

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10 Jumping Jacks

10 Deep Lunge Mountain Climbers

10 Alt Scorpions

10 Alt V-Ups

B: Squat Snatch

6:00 EMOM

1 Rep @ 75%

R: 1:00

6:00 EMOM

1 Rep @ 80%+ building

*Record heaviest 1 Rep

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

40 Cal Row or Ski 30 Cal Bike

15 Dual DB Deadlifts (R+50/35, Rx 40/25)

60 Double Unders

10 Dual DB Front Squats

*Try 2-3 rounds. For today men and women cal are the same. -Scaling is very simple today and the main focus is to really push that threshold pace and stay consistent for each set. For those that are feeling tired or beat up, have them just monitor their heart rate and steady below 70 bpm

D: Metcon (No Measure)

If Time Accessories
4 Rounds

1:00 V-Ups

1:00 Rest

1:00 Weighted Plank

1:00 Rest

:30/:30 Paloff Press Hold

1:00 Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
250 jog

5 No Dip Muscle Clean and Press (Empty Barbell)

3 Dual DB Squat Cleans

3 Dual DB Squat Jumps

3 Broad Jumps

:20-:30 Handstand Hold (Wall Supported)

B: Weightlifting Complex

Every 2:30 for 6 Sets

Power Clean + Hang Power Clean + Jerk + Squat Clean + Jerk

*start @ 60% of hang power clean and increase to heavy for the day

*Record heaviest complex

C: Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP
3 Handstand Push-Ups

6 Hang Power Cleans (R+185/125, Rx155/105)

9 Box Jump Overs (R+24/20, Rx20/16″)

*each round increase the HSPU by 3 Reps

The handstand push-ups are the only movement increasing here and the expectation is that we can move through around 6 rounds, which would get athletes to the round of 18 handstand pushups.

SUBS: -Handstand Push-Up: to the 3 Box Pike Handstand Push-Ups variation first, then a floor pike handstand push-up, and if these are still not providing an optimal position we can move to dual db seated strict presses.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
250m Run

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups

B: Weighted Pull-ups (10:00 EMOM)

min 1: 3-5 Weighted Pull-Ups

min 2: 3-5 Weighted Dips

*Record heaviest 5 weighted pull-up

C: Metcon (Time)

3 Rounds
400m Run

18 Alt DB Snatch (R+50/35, Rx 40/25)

12 Chest to Bar Pull-Ups

Time Domain: 8:00-14:00

Time Cap: 16:00

D: Warm-up (No Measure)

Accessories - if time permits
8-10 Poliquin Raises

8-10 Zottman Curls

8-10 Hollow Body Zanetti Presses

HomeGrown AthletX - HGX-FIT

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A: Bench Press

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

Deadlift (225/155)

After each set 8 Bench Press (135/95)