HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

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

8-10 Plate A-T-Y-W

10 Scapular Push-Ups

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2 Rounds

10 Push-Ups

7/7 Single Arm Ring Rows

5 Box Jumps

B: Bench Press

10:00 EMOM

2 Reps for min 1-5

1 Rep for min 6-10

*start @ 80% of 1RM

*Record heaviest lift

C: Metcon (3 Rounds for reps)

4:00 AMRAP, 2:00 Rest x 3 Sets
10 Dbl DB Bench Press (R+50/35, Rx 40/25)

2 Rope Climbs

10 Box Jumps (R+24/20, Rx20/16″)

SUBS: For Rope Climbs, we can scale to pull to stands, or single arm ring rows

HomeGrown AthletX - HGX-FIT

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A: Deadlift (Every 2min)

5X8 Start at 65%. Increase weight each set

*Record heaviest set

B: Metcon (No Measure)

Back - 4 Rounds
4x10 Pendlay Rows (flat back/tabletop)

4x10 Bent Over Rows (wide grip at 45 degrees)

4x10 Yates Rows (wide grip at 60 degrees)

4x25 Banded (Red) Lat Pull Downs (keep band shoulder width apart)

Rest 2min

CORE: 200 Weighted Russian Twist (light weight)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality (5:00)

250m Run

8 PVC Pipe Pass Throughs

8 PVC Overhead Squats + 6 Jumping Squats

5 Inchworm Push-Ups

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2 Rounds for quality (5:00)

2 Hang Snatch High Pull

2 Hang Power Snatch

2 Power Snatch

8 Wall Balls

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Get to starting weight on Barbell (3-5:00)

B: Power Snatch (10:00 EMOM)

*starting @ 60-70% and increase to a heavy for the day

*Record heaviest single

Note: Rest 2min after EMOM for WOD. Adjust barbell loads accordingly

C: Metcon (Time)

250m Run

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

15 Power Snatch (R+75/55, Rx 65/45)

400m Run

30 Wall Balls

15 Power Snatch

500m Run

30 Wall Balls

15 Power Snatch

800m Run

30 Wall Balls

15 Power Snatch

1000m Run

Time Domain:

18:00-25:00

Time Cap = 35:00

Subs: 21/16 Cal Bike

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
2min Row Ski or Bike

10 Alt V-Ups

1 Wall Walk + 10 Wall Facing Shoulder Taps

:30sec Jump Rope Practice

6 Scap Pull-Ups + 6 Strict Knee Raises

B: Metcon (No Measure)

EMOM Capacity
10min EMOM

min 1: 200m Run

min 2: 15 GHD Sit-Ups

R: 2:00

10:00 EMOM

min 1: 60 Double Unders

min 2: 50ft Handstand Walk

R: 2:00

Every 2:00 for 10:00

200m Run

Max Toe to Bar

HomeGrown AthletX - HGX-FIT

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A: Bench Press

Every 1min for 5min

1x5 at 60% of 1RM

Every 1:15 for 5min

1x4 at 70% of 1RM

Every 1:30 for 4:30min

1x3 at 80% of 1RM

Every 2min for 4min

1x2 at 85% of 1RM

B: Metcon (No Measure)

5 Rounds
20 DB Incline Bench Press

5 Chin-ups

20 DB Incline Flies (bench)

5 Chin-ups

20 DB Hammer Curls

5 Chin-ups

20 DB Rear Flies (standing/bent over at 60 degrees)

5 Chin-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
:15sec Dead-Hang + :15sec Active Hang

10 Barbell RDLs

10 BTN Strict Press

:15sec Barbell OH Hold

10 Alt Jumping Lunges

B: Warm-up (No Measure)

Primer
2 Sets, start @ hip, then from knee, then from mid-shin

3 Clean High Pull

3 Muscle Clean

3 Push Press

3 Push Jerk

3 Split Jerk w/3sec pause in split

--Then add weight and hit singles up to 70%

C: Clean and Jerk (16:00 Snake EMOM)

1+1 @ 70% for first 8 minutes Next 8 minutes is as follows 75% for 1+1, if you make a lift you go to 80%, if you miss a lift you go back to 70% and so on, hence the snake structure.

*Record best C&J

D: Metcon (Time)

7 Rounds
7 Front Squats (R+155/105, Rx125/85)

7 Chest to Bar Pull-Ups

Time Domain 5:00-8:00

Time Cap: 12:00

SUBS: we want to find a weight that can allow for unbroken sets on the squats

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

LANDMINES – 4 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)

10 Twisters

B: Metcon (No Measure)

Midline
12:00 AMRAP

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

Knees to elbow

**After each set - Run 100M**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2:00 Row

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2 Rounds through

10 Wrist Circles (each direction)

10 Big Arm Swings

8/side Quadruped Thoracic Rotations

:30sec/side KB Ankle Stretch

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1 Rounds

10 Front Squats

10 Push Press

10 Thrusters

4 Chin-Ups + 15sec Chin Over Bar Hold

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Then start adding weight to working weight

B: Metcon (Time)

Alternating Full Rounds with Partner
10 Rounds for Time (5 each)

12/10 Cal Row Ski or 9/7 Cal bike

9 Thrusters (R+115/75, Rx 95/65)

3/2 Rope Climbs

Goal: ~1:45 +/- 15sec Round

Time Cap: 25:00

C: Warm-up (No Measure)

Mobility
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

10/10 Side Lying Thoracic Rotations

2:00 Standing Straddle w/weight

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
6 Walking Inchworms

10 Deep Lunge Mountain Climbers

8/8 Dual DB Staggered Stance RDL

20 Alt Bird-Dogs

:20/:20sec Side Plank

B: Deadlift (Dead stop DL)

5:00 EMOM

3 Reps @ 75%

Rest 2:00

5:00 EMOM

2 Reps @ 80-85%

*Record heaviest double

C: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP
8 Toe to Bar

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

4 Strict Handstand Push-Ups

*increase HSPU by 2 each round

Goal: ~5 Rounds, i.e. Round of 12 Strict HSPU

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
200m Run

10 Barbell RDLs

5 Hip Muscle-Cleans

10 Medball Cleans

10 V-Outs

10 Single Arm Ring Rows

B: Warm-up (No Measure)

WOD Primer
2-3 Sets

-3-5 Power Cleans

-3-5 Toe to Ring + 1-2 Muscle-Up to Support or 5 Jumping Pull-Ups + 1 Slow Eccentric

-8-10 Wall Balls

*building weight on Power Cleans to working weight

C: Metcon (Time)

Run 2000m

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

22 Ring Muscle-Ups

22 Wall Balls

22 Power Cleans (R+165/110, Rx145/85)

22 Wall Balls

Run 2000m

Goal: 30:00-40:00

Time Cap: 40:00

SUBS: For the Ring Muscle-Up: variation of strict pull-ups and strict dips or ring rows and push ups