HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
50 jumping jacks

forward Quadruped Crawl in personal blue taped area

Reverse Quadruped Crawl

forward Quadruped Crawl in personal blue taped area

Reverse Quadruped Crawl

:30sec DB/ KB Dead-Bug

10 Plank Bird-Dogs

B: Metcon (AMRAP - Rounds and Reps)

26:00 AMRAP

20 GHD Sit-Ups or Weighted Sit-Ups

50m Daul DB Front Rack Carry (R+50/35, Rx 40/25)

10 Back Rack Reverse Lunges (R+135/95, Rx 115/75) *from the floor

5 Wall Walks

HomeGrown AthletX - HGX-FIT

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A: Front Squat

5 Sets

Set 1: 10 reps at 65%

Set 2: 10 reps at 68%

Set 3 - 5: 10 reps at 70-75%

Rest :90 seconds between sets

Percentage on 1RM

B: Metcon (No Measure)

Back
5 Rounds

10 DB Pull Overs (Bench)

10 Pendlay Rows

10 Wide grip bent over rows

10 GHD Back Extensions

C: Metcon (No Measure)

Midline
Time permitting

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
100m run

:30sec Jump Rope

8 Rolling Push-Ups

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

8 Bar Kip Swings

B: Bar Muscle-ups (Progressions)

-Banded Bar Muscle-Ups

-Box Bar Muscle-Ups

C: Metcon (3 Rounds for time)

3 Sets, Each for Time

8 Burpee Bar Muscle-Ups

72 Double Unders (150 single unders)

400m Run

R: 4:00 b/s

We can hit the burpee bar muscle-up as 8 burpees then go into 8 banded bar muscle-ups or 8 box bar muscle-ups. We could also go to the burpee chest to bar pull-ups or burpee pull-ups, and finally progressing down to a burpee jumping pull-up would be a great modification for the majority. Bike 22/17 Cals

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

500m Run

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2 Rounds

10/10 DB Single Leg RDLs

10 Jump Squat

10/10 DB Single Arm Muscle Clean and Press

20 Banded Face Pulls

B: High-Hang Snatch (Power )

10:00 EMOM

3 Reps, increase to max for day

*Record heaviest 3rep

C: Metcon (Weight)

5 Sets, For Load

5 Deadlifts

5 Tempo Ring Dips (33x1)

R: 2:00 b/s

20min cap

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Incline DB Bench Press

5x5 (heavy) 15min Cap

Immediately into...

4 Rounds: 18min Cap

10 Incline DB Flies

10/10 Single Arm Medball push-ups

10 Close Grip (Hands on Medball) push-ups

10 Feet on Medball push-ups

Rest 2min

Arms: 3 Rounds

12 DB Skull Crushers

12 DB Hammer Curls

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
250m Run

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climber

10 Hollow Rocks

10 Alt V-Ups

20 Glute Bridges

B: Metcon (Time)

5 Rounds for Time

400m Run

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

20 Toe to Bar

Goal: 20:00-28:00

Time Cap: 35:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Conditioning - Welcome 2022
3 Rounds:

800M Run

20 DB Renegade Rows (50/35)

20 DB Floor Press

20 BB Bicep Curls

20 DB Bent Over Rows

400M Run

10 DB Renegade Rows

10 DB Floor Press

10 BB Bicep Curls

10 DB Bent Over Rows

B: Metcon (No Measure)

Core: Time permitting

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Gymnastics Warm-up
-10/10 Banded Single Arm Straight Arm Lat Pull-Down

-10 Banded Pull-Aparts palms down

-10 Band Pull-aparts palms up

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2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Muscle-ups (Strict Ring )

Progressions

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

400m run

2/1 Strict Ring Muscle-Up

15 KBS (R+70/53, Rx 53/44)

50m single KB farmers Carry (25m down, 25m back)

D: Metcon (No Measure)

3 Sets, For Quality
10 Feet Elevated Ring Rows

5 Tempo Ring Push-Ups (3311)

-Max Dual KB OH Hold

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1:00 Row

5 bootstrappers (5sec in hole pressing knees out)

5 Yoga Push-Ups

10 Deep Lunge Mountain Climbers

5 Box Jumps

B: Back Squat

Every 3:00 for 9:00 (3 Sets)

10 @ 60-70%

% based on 1RM back squat

*Record heaviest set of 10reps

C: Metcon (4 Rounds for time)

Every 4:00 for 16:00

20/16 Cal Row Ski 15/13 Cal Bike

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

15 Box Jump Overs (R+24/20, Rx20/16″)

Goal: 3:00 +/-15sec per round

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
:30sec Jump Rope

10 Scapular Push-Ups

5 Ring Support Shrugs

10 Hollow Rocks

10/10 Single Leg Glute Bridges

B: Bench Press

Every 2:30 minutes x 5 sets

10 reps @ 60-65%

8 reps @ 65-70%

6 reps @ 70-75%

4 reps @ 75-80%

2 reps @ 85-90%

% based on 1RM bench press

C: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Time Domain: 4:00-8:00

Time Cap: 10:00

D: Metcon (No Measure)

5 Rounds for quality
5 Strict Ring Dips or bench dips

10 Dual DB Chest Supported Rows

30sec HS Hold

R: as needed b/s