HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 for Quality
1:00 Row Ski or Bike

16 Glute Bridges

12 Alternating Box Step-Ups

8 Step-Down Box Jumps

4 Chin-Ups or 8 Supine Grip Ring Rows

B: Rope climb technique

-Sitting on Box, Find the Correct Foot Hold, Then Stand and Hold

-Then Standing, Hold High,

Then Lift Feet and Find J-Hook then stand on J-Hook

-Then Jump, Tuck Knees to Chest, find J-Hook then move hands to higher position on rope.

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Advanced athletes: Work on jumping and grabbing higher on the first pull. Also work on descending faster with the fireman descent.

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP
2 Rope Climbs

20 Alt Step Fwd Double DB Lunges (R+50/35, Rx 40/25) (hold DB by sides)

15 Box Jump Overs (R+24/20, Rx20/16″)

27/19 Cal Row or Ski or 18/13 Cal Bike

Goal: 3-5 Rounds

SUBS: 4/4 Single Arm Supine Grip Ring Rows or 2

14 Alternating Step-Ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

SINGLE DUMBBELL ONLY:

4 Rds (4min each)

35 Single DB Sumo Deadlift High Pull

12 Hand Release Push-ups

Max reps…Single DB Wall Bicep Curls (heavier DB)

Rest 1min between rounds

Then…At the 25min

30 Single DB Front Squats

10 Burpee to target (high bar)

30 Single DB Hang Squat Cleans

10 Burpee to target

30 Single DB Squat Cleans

10 Burpee to target

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
1:00 Cardio Choice

5/5 BB Single Leg Romanian Deadlift

6 No-Dip Muscle Cleans

:30sec BB Weighted Dead-Bug

10 Bird-Dogs

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3 Rounds

5 Kneeling Jump to Vertical Jump

3/3 Rotational Jump (90 degrees

10 Alternating Ice Skater Jumps (5/5) *stick landing

B: Warm-up (No Measure)

Barbell Primer
Take 7:00-10:00 to get athletes to working loads

4-5 Sets increasing loads

Clean Lift off

Pause sq Clean (pause sec at knee)

Sq Clean

C: Metcon (4 Rounds for reps)

4 Rounds
Partner 1: 400m Run

Partner 2: AMRAP

5 Squat Cleans

10 Pull-Ups

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

Clean Loads:

Set 1: (R+135/95, Rx 115/75)

Set 2: (R+155/105, Rx125/85)

Set 3: (R+185/125, Rx155/105)

...continue increasing by 10/5# until time is up

(AMRAP can go past 4 rounds)

SUB: Ring Rows or Jumping Pull-Ups for Pull-Ups

25min time cap

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
(10min Cap)

10 90/90 Hip Flow

10 Alternating Scorpion

Stretch (5/5)

10 Samson Walking

Lunge (5/5)

B: Back Squat

Every 2:00, 5 Sets

Set 1: 3 Reps @ 70-75%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 80%

Set 4: 3 Reps @ 80%

Set 5: Max Reps @ 80%

Record Set 5 and notes for 80% weight

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP
20/16 Cal Row or Ski or 14/12 Cal Bike

15 Toes to bar

10 Power Snatches (R+95/65, Rx 75/55)

*Add 2 reps to the Snatches each round

Goal: 5+ Rounds

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: Warm-up (No Measure)

WOD Primer
2 Rounds

10 Cals

5 Bar Facing Burpees

15 Double Unders

C: Metcon (Time)

3 Sets

15-12-9 Calorie (row, ski or bike you pick)

Bar Facing Burpees

45-36-27

Double Unders

RX

12-9-7 Calorie

Bar Facing Burpees

36-27-21

Double Unders

HomeGrown AthletX - HGX-FIT

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A: Front Squat (:03sec Pause for a double)

5% increase from last week (Last week – challenge yourself)

Build over 5 sets

**2min rest between sets

B: Metcon (No Measure)

Conditioning:

4 Rounds

10 Heavy DB Single Arm Alt Deadlifts

10 BB Sumo DL High Pull

100M Farmers Carry (High/Low)

Then…

3 Rounds

Med Ball (A,B,C….Z) All Cap Letters

If you pause or drop med ball, 10 Burpees

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
250m Run

8/8 BB Single Leg RDL

6 (Inchworm Push-Up + Squat)

:30sec BB Weighted Dead-Bug

10/10 Glute Bridge Marching

B: Warm-up (No Measure)

Barbell Primer
3 Sets, working up to hang power clean weight

3 Deadlift

3 Hang Clean High Pull

3 Hang Muscle Cleans

3 Hang Power Clean

Then take 1-2 Sets to

Work up to Deadlift Starting Weight

C: Metcon (Time)

3 Rounds

400m Run

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

25m DB Farmers Carry (R+60/40, Rx 50/30) (12.5m down 12.5m back)

Goal: 8:00-10:00/Set

Time Cap = 12:00/Set, 29:00

SUB: 50% for Deadlifts and Power Cleans, Bike 40/30 Cals

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Banded Shoulder Prep

-10/10 Banded External Shoulder Rotations

-10/10 Banded Internal Shoulder Rotations

-10/10 Banded Single Arm Straight Arm Lat Pull-Down

-15 Banded Pull-Aparts

-10/10 Palms Up Banded Lateral

Shoulder Raises

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2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

B: Metcon (AMRAP - Reps)

Handstand Push-Up Density
7:00 AMRAP

5 Unbroken Strict Handstand.

Rx: 3 Unbroken strict Handstand Push-Ups

SUB : 5 Ab mat HSPU or 5 Box Handstand Push-Ups

C: Metcon (AMRAP - Rounds and Reps)

16:00 AMRAP
15/12 Cal Row or Ski or 11/8 Bike

12 Push-Ups

20 Abmat Sit-Ups

2 Wall Walk

*add 1 Wall Walk Each Round

Goal: ~5 Rounds

SUB: 10 Band Assisted Push-Ups

Our ideal scale for the push-up would be a band assisted pushup to keep athletes with quality movement and moving as a moving plank position.

HomeGrown AthletX - HGX-FIT

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A: Bench Press (4x8 at 75-80%)

Record your working weight for all 4 sets

B: Metcon (No Measure)

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

Strict Pull-ups or Jumping Pull-ups

DB Incline Bench Press (50/35, 40/25)

DB Bent Over Rows (together)

DB Bent Over Reverse Flies (25/15, 20/10)

DB Pull Overs

***After each round = 25 Banded Tricep Ext

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
(10min Cap)

10 90/90 Hip Flow

10 Alternating Scorpion Stretch (5/5)

10 Samson Walking Lunge (5/5)

B: Warm-up (No Measure)

Barbell Primer
2 Rounds (empty BB)

Hang Snatch High Pull

Hang Muscle Snatch

Snatch Balance

Overhead Squat

2 Rounds, (add weight)

Hang Snatch High Pull

Hang Power Snatch

Hang Squat Snatch

C: Hang Snatch (12min Cap)

Find a 2RM

Goal is to hit 85-90% of 1RM

D: Metcon (Time)

6 Rounds for time
12 Box Jump Overs (R+24/20, Rx20/16″)

8 Overhead Squats (R+115/75, Rx 95/65)

4 Ring Muscle-Ups

Rx 4 Strict Pull-Ups + 4 Strict Ring Dips

SUB: 12 Alternating Box Step-Ups

8 Alternating OH Lunges

6 Ring Rows + 6 Box Dips