HomeGrown AthletX - Functional Fitness

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A: Metcon (5 Rounds for calories)

5 Rounds x AMRAP 3:
12 Single DB Box Step-ups (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)

8 Burpee Box Jumps

Max Calories

Rest 1 Minute Between Rounds

MODIFICATIONS

SINGLE DUMBBELL BOX STEP-UPS

24 Single Dumbbell Step Back Lunges

BURPEE BOX JUMPS

16 Burpees

CALS

Max Shuttle Runs [10 Meters]

B: Metcon (No Measure)

3 Rounds not for time
9 Ring Push up w/ external rotation

15 Barbell Bent Over Rows

Max Unbroken Strict Handstand Push-ups

Rest 1 Minutes Between Sets

Build on Weight and Hold Unbroken Sets of the Bent Over Rows

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

(25 min Time Cap)
50-40-30-20-10:

Calorie Row/Ski

MODIFICATIONS

DOUBLE UNDERS

Reduce Reps

45 Seconds of Practice

Double the Single Unders

ROW

Calorie Bike

35-30-21-15-19

400 Meter Run (For Each)

B: Metcon (No Measure)

Midline
3 Rounds

1:00 L-Sit on pull up bar (Accumulated Time)

30 Barbell Good Mornings

Rest as Needed Between Sets

HomeGrown AthletX - Functional Fitness

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A: Snatch

On the 1:30 x 5 Sets:

1 Power Snatch

1 Squat Snatch

**Record Set 5

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
25 Overhead Squats (R+75/55, Rx 65/45)

20 Singe Dumbbell Hang Clean and Jerks (R+50/35, Rx 40/25)

15 Toes to Bar

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

SUNDAY SWOLE PUMP (8 ROUNDS)
5 DB Bench Press/Floor Press

5 DB Hammer Curls (seated or standing)

10 Banded Overhead Tricep Extension

10 Banded Bicep Curls

10 DB Bench Press/Floor Press

10 DB Hammer Curls

20 Banded Overhead Tricep Ext

20 Banded Bicep Curls

15 DB Bench Press/Floor Press

15 DB Hammer Curls

30 Banded Overhead Tricep Ext

30 Banded Bicep Curls

…CONTINUE TO INCREASE BY THE REP SCHEME UNTIL YOU REACH

40 DB Bench Press/Floor Press

40 DB Hammer Curls

80 Banded Overhead Tricep Ext

80 Banded Bicep Curls

HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

WARM UP

2 Rounds:

10 V-Ups

10 Ring Rows

5 Single Arm DB Deadlift (ea side)

5 Single DB Front Squat ( ea side)

5 Single DB Thrusters (ea side)

B.: Metcon (AMRAP - Rounds and Reps)

AMRAP 18 Min

20 Devil Presses (R+50/35, Rx40/25)

15 DB Thrusters

10 Burpees

HomeGrown AthletX - Functional Fitness

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A: Snatch (Technique)

On the Minute x 10:

1 Snatch Deadlift

1 Hang High Pull

1 Hang Power Snatch

1 Overhead Squat

1 Squat Snatch

**Record heaviest Set

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 9
3 Squat Snatches (R+95/65, Rx 75/55)

3 Toes to Bar

6 Squat Snatches

6 Toes to Bar

9 Squat Snatches

9 Toes to Bar

*Add 3 Reps Per Round

C: Metcon (No Measure)

Midline
3 Rounds Not for Score:

:30s Heavy Static Front Rack Barbell Hold

20-30 wall ball GHD Sit-Ups

Rest between sets. Build in weight on the front rack hold each round.

HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for reps)

[On the 0:00]

AMRAP 3:

3 Power Cleans (R+135/95, Rx 115/75)

3 Front Squats

3 Push Jerks

Rest 3 Minutes

AMRAP 3:

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

3 Front Squats

3 Push Jerks

Rest at 15:00

B: Metcon (Weight)

Barbell/Complex
[On the 20:00]

7 Minutes to Build to a Heavy Complex:

1 Power Clean

3 Front Squats

1 Shoulder to Overhead

C: Metcon (No Measure)

Midline Recovery
3 Rounds Not For Time:

9 Strict Toes to Bar

12 Supermans

15 Hollow Rocks

*Pause 1 Second at the Top of Each Supermans

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 4.15.2021

Shoulders: 5 Sets

100M DBs Farmer’s Carry

10 KB Sumo DL High Pull (wide base – toes outward)

10 DB’s Upright Rows (Same weight as Farmer’s Carry)

12 DB’s Front to Side Delt Rotations

12 DB’s Rear Delt Fly

12 Plate Steering Wheel Rotations

After 5 sets, Immediately to Prison Push-up

1-2-3-4-5-6-7-8-9-10 (Push-up + Stand and externally rotate hands overhead)

CORE

25 WB Situps

25 Abmat Situps

30 Single Leg Alt Vups

30 Ankle Touches

HomeGrown AthletX - Functional Fitness

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A: Metcon (5 Rounds for reps)

5 Rounds of AMRAP 1min:

20 Double-Unders

Max Handstand push up

Rest :30s between rounds.

*HSPU sub DB presses

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
500m Run

9 Deadlifts (R+ 275/185, Rx 225/155)

12 Single DB Burpee Box Step-Overs (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)

HomeGrown AthletX - Functional Fitness

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A: Back Squat

10-8-6-4-2:

Back Squats

Rest 2ish Minutes Between Sets

**Record Set 5

B: Metcon (Time)

Buy-In: 1 Mile Run

Directly Into…

24-18-12-6:

Kettlebell Swings (R+53/35, Rx44/26)

DB alt Renegade Row (R+50/35, Rx 40/25)

DB Thrusters