HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Time cap: 12min
5-10-15-20-25-30

Toes to bar or knees to waist

**After each set 10 push-ups**

B: Metcon (No Measure)

AMRAP 10
10 Russian KB swings

10 KB Goblet squats

5 Burpees over the KB

C: Metcon (No Measure)

Cardio - Time cap 20min
21-15-9

Cal Row

Cal Ski or Bike

**After each set 400M run**

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
10/10 Single Leg RDLs

5 No Dip Muscle Cleans

:20/:20sec Single Leg Glute Bridge Hold

20sec Hollow Hold

5 Seated Box Jump to High Box

B: Metcon (Time)

10 Rounds, Alternate Full Round with Partner

20 Abmat sit-ups

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

10 Box Jump Overs (R+24/20, Rx20/16″)

Goal: 1:30 on/1:30 off

Time Cap: 30:00

C: Metcon (No Measure)

Mobility if time permits
2 Rounds

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

10:00 for quality
10/8 Cal Row @ Easy Pace

6 Bootstrappers w/3sec hold at the bottom

6 Hollow Rock Ring Row Muscle-Up Drill

6 Inchworm Push-Ups

6 Jumping Back Squats

B: Back Squat

Every 2:30 for 10:00

Set 1: 10 reps @ 60%

Set 2: 10 reps @ 60%

Set 3: 10 reps @ 60%

Set 4: 10 reps @ 60%

C: Metcon (AMRAP - Rounds and Reps)

14:00 AMRAP

7 Ring Muscle-Ups (Sub 7 Pull-Ups +7 Ring Dips)

Goal: 4 Rounds +/- 10 Reps

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Sets for quality
250m Run

10 Alternating Reverse Lunges

20 Shoulder Taps

10 DB Dead-Bug

10 Plank Bird-Dogs

B: Metcon (AMRAP - Rounds and Reps)

28:00 AMRAP

400m Run

5 Wall Walks

75 Double Unders (sub 150 single unders)

50m Single Arm DB Farmers Carry (R+60/40, Rx 50/30) (25m down, 25m back)

C: Metcon (No Measure)

Accessories
3-5 Sets

15 Weighted Abmat Sit-ups

15 Supermans

:20/:20 Side plank

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Shoulder Press (Strict Press)

10-8-6-4-2

B: Front Squat (1 1/4 FSQ)

5 x 3 at 60% of 1RM

C: Metcon (No Measure)

4 rounds
10 Front to Side delt raises

10 Rear delt raises

10 DB Skull Crushers

50 Single Leg Alt vups

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

400m Run

—-

2 Rounds

10 PVC Passovers

10/10 Single Arm Upright Rows

10/10 Single Arm DB Press

10/10 Wrist Rotations

20 Mountain Climber Lunges

B: Weightlifting Complex

Every 2:00 for 12:00

Power Snatch + Hang Squat Snatch + 2 Overhead Squats

Start @ 60% of Snatch, increase by feel

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

9 Power Snatch

6 Bar Facing Burpees

9 Overhead Squats

6 Bar Facing Burpees

Load: (R+95/65, Rx 75/55)

Goal: 5 Rounds +/- 5-10 Reps

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Sets for quality
1:00 Cardio Choice

20sec/20sec Half Kneeling SA OH Hold

10 Scapular Push-Ups

10 Bent Over Reverse Flys

6 Inchworm Push-Ups

B: Push Press

Every 2:30 for 10:00

Set 1: 10 reps @ 60%

Set 2: 10 reps @ 60%

Set 3: 10 reps @ 60%

Set 4: 10 reps @ 60%

C: Metcon (Time)

4 Rounds

12 Chest to Bar Pull-Ups

12 Shoulder to Overhead (R+135/95, Rx 115/75)

R: 30sec

12 Toe to Bar

16/11 cal Row or Ski or 12/9 Cal Bike

R: 60sec

Time Domain: :45-1:15/segment, 11:00-15:00/running time

Time Cap: 17:00 Time Cap

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Complex
10-15-20-15-20

Bench Press (135/95)

Deadlift (225/155)

*After each set complete 10 Chin-ups*

B: Metcon (No Measure)

Core: Time remaining

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Sets for quality
250m run

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

10 Hollow Rocks

10 Alt V-Ups

20 Glute Bridges

B: Front Squat

Take 10:00 to Establish 5RM Front Squat

R: 2:00

Every 2:00 x 2 Sets

5 Reps @ 90% of 5RM

*Record in notes 2 sets at 90%

C: Metcon (Time)

3:00 AMRAP, 1:00 Rest

20/16 Cal Row Ski, 16/14 bike

15 Deadlifts (R+ 225/155, Rx 165/125)

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

Continue until 100 Wall Balls

*Record time for 100 WB's

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Midline Primer
EMOM 10

Min1. Plank

Min2. Side Plank (left)

Min3. Side Plank (right)

Min4. Sliders (Feet to Hand)

Min5. Hand to Waist

**Work :45sec/Rest :15sec

B: Metcon (No Measure)

Landmines - 30min of WORK
3 Rounds (moderate weight)

10 RDL (Weight does not touch floor)

10 Front Squat

10/side Reverse Lunge (same side steps back into a lunge – arm is straight)

10/side Offset DL (same leg extends back – arm is straight)

10/side Half Kneeling – Single Arm Shoulder Press

10/side Bent Over Single Arm Rows

10 T-Band Rows (Green Band)

C: Metcon (No Measure)

Midline Finisher
12:00 AMRAP

2-4-6-8-10-12-ETC...

Knees to elbow/waist

**After each set - Run 100M**