HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

CHEST: Time cap 25min

5 x 8 Bench Press

5 x 12 DB Pull Over (Use bench)

5 x 15 DBs Close Press (Use bench)

Rest: 30 seconds between sets

REST 2min (Rig set-up)

ARMS:

5 Sets (5 x 20) – Complete 5 sets before next movement

A. BB Rows from Rig (pronate grip)

B. BB Reverse Curls

C. Bench Close Grip Push-Ups

Rest: 45-60 seconds between sets

SUPERSET – 5 Sets

A. 20 x Bench Dips

B. 40 x Banded Hammer Curls (Blue)

HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for time)

On the 5:00 x 3 Sets:
12 Double DB bent over rows

14 Single DB Overhead Step Lunge (left arm) (R+50/35, Rx 40/25)

10 Double DB bent over rows

14 Single DB Overhead Step Lunge (right arm)

8 Double DB bent over rows

*rest remaining time

B: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
50 Double-Unders

20/15 Cal Row/Ski or 14/11 Cals Bike

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

MODIFICATIONS

50 DU

100 singles

20/15 CALS ROW/SKI OR 14/11 CALS BIKE

100m Double DB Farmer’s Carry

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Midline: Time cap 12min
5 Rounds

20 Russian Twist

15 Hollow Rocks

20 Vups

1min Bicycle Crunches

B: Metcon (Time)

Time Cap: 30min
Pair of DB's

100 DB Deadlifts

80 DB Floor Press

60 DB Clean

40 DB Floor Press

20 DB Deadlifts

HomeGrown AthletX - Functional Fitness

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A. : 17.1 (Time)

Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

RX Men 50# DB and 24-in. box

RX Women 35# DB and 20-in. box

SCALED Men 35# DB and 20-in. box, step-ups OK

SCALED Women 20# DB and 20-in. box, step-ups OK

RX MASTER 55-59 Men 35# DB and 24-in. box, step-ups OK

RX MASTER 55-59 Women 20# DB and 20-in. box, step-ups OK

RX MASTERS 60+ Men 35# DB and 24-in. box, step-ups OK

SCALED MASTERS 60+ Men 20# DB and 20-in. box, step-ups OK

TEEN BOYS RX 16-17 50# DB and 24-in. box

TEEN GIRLS RX 16-17 35# DB and 20-in. box

TEEN BOYS SCALED 16-17 35# DB and 20-in. box, step-ups OK

TEEN GIRLS SCALED 16-17 20# DB and 20-in. box, step-ups OK

Time cap: 20min

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Strict Handstand Pushup off box Conditioning

*Repeat from 2 week ago, increasing by 10% on each set.
For Time:

110% of Max Strict HSPU

Rest 1:00

90% of Max Strict HSPU

Rest 1:00

70% of Max Strict HSPU

Rest 1:00

90% of Max Strict HSPU

Rest 1:00

110% of Max Strict HSPU

B: Power Clean

Build to a Heavy Set of 3 touch and go

C: Metcon (Time)

5 Rounds
10 Power Cleans (R+135/95, Rx 115/75)

10 Bar over Burpees

*Stimulus 6-10mins

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Stamina Squats
On the Minute x 14 (7 Rounds):

Min 1 – 2 Front Squats

Min 2 – 4 Back Squats

*Barbell Loaded @ 60% 1RM Front Squat

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 21
25/21 Cal row/ski or 18/15 Cal Bike

15 Wallball sq jumps over DB (R+20/14, Rx 16/12)

12 DB Snatches (R+50/35, Rx 40/25)

9 Leg lifts over DB

*on the wallball sq jumps you need to sq to full depth and jump.

*on the leg lifts your hands need to be in front of your butt and legs straight

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Mobility WOD
A. Warmup/Primer 10min EMOM

5 DB Single Arm Push Press

5 DB Single Arm Overhead Squat

B. WOD: 4 rounds

DB’s Farmers Carry around facility

10 DB Single Arm Devil Press

10 DB Single Arm Overhead Squats

30 Plank Shoulder Taps

HomeGrown AthletX - Functional Fitness

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A: Clean and Jerk (Complex)

On the 2:00 x 3 Sets:

5 Deadlifts

3 Hang Power Cleans

1 Jerk

On the Minute x 3

1 Deadlift

1 Hang Power Clean

1 Jerk

*build in wt.

Note: Record heaviest complex

B: Metcon (4 Rounds for time)

On the 4:00 x 5 Rounds:
400 Meter Run

1 Round of "DT"

1 Round of "DT"

12 Deadlifts (Rx155/105, Scaled 125/85)

9 Hang Power Cleans

6 Push Jerks

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Rounds WITHOUT BREAKING (Do not drop the DB – You can rest on your body or hold in hands ONLY)
30 Bicep Curls

30 Strict Press

30 Lateral Delt Raises

30 Hammer Curls

30 Upright Rows

30 Push Press

30 Bicep Curls

90s REST

***You can change weight between rounds, but the change should be heavier…therefore, start light!

***Once you start – No returning home until all movements are completed. You cannot drop or place the DB on any surface during your set. You can stop and rest/hold DBs in your hand/hip/thigh

Time remaining: CORE

GHD

Vups

Abmat Situps

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

9-6-3-6-9:

Burpee Box Jump Overs (R+30/24,Rx24/20″)

HSPU off box

B: Metcon (Time)

1 Mile Run

150 Double Unders

10 Rounds of

5 Push ups

10 ab mat sit ups

15 Air Squats

*use poker chips if needed