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HomeGrown AthletX - Functional Fitness
A: Metcon (6 Rounds for time)
On the 5:00 x 6 Rounds:
250m Run
350/300m Row/Ski
75 DU
We’ll complete the 3 listed stations for time and then rest with whatever time remains in the 5-minute window
New rounds begin on the (0:00-5:00-10:00-15:00-20:00-25:00)
These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between
Adjust distances or intensity to meet that recommendation
Record your times for each round
B: Metcon (No Measure)
Midline
TABATA
:20 Seconds L-Sit Flutter or b/t boxes or benches or Plates or Flutter Kicks on ground
:10 Seconds Rest
… Directly into:
1 Round:
50 Ab mat Sit-ups
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
UPPERBODY SWOLE WORKOUT
Warmup: 2rds (5 min)
10 x Banded pull aparts
30 Rotations per directions - with small plates in each hand (palms down). Begin with small circles and increase to larger circles then back down to small (Rotation count is 10/10/10), then switch directions
10 x Push-ups
PART A) Chest
100 Reps Floor Press: DB’s 70/55, 60/45#
When you break, complete the following;
10 DEFICIT DB PUSH-UPS
Immediately to the following;
50 x Diamond Push-ups
TIME CAP 30min
"IF" you finish under the time cap: Max effort ABMAT Situps
Rest: 3min
PART B) Shoulder Stability
AMRAP 15
50m Farmers Carry, Go 25m down, then come back (DB’s 60/45, 50/35)
25m Single Arm DB OH carry (Right side)
25m Single Arm DB OH carry (Left side)
50 x Shoulder Taps
HomeGrown AthletX - Functional Fitness
A: Snatch (Complex: 6 Sets)
1 Pausing Power Snatch (1″ above parallel)
1 Pausing Squat Snatch (bottom)
On the Power Snatch, find the receiving position about 1″ above parallel. With the purposeful deeper catch focusing on footwork and positioning. A full pausing Squat Snatch to follow, with our pause in the bottom of our squat. Take your time, get your balance and standing up
Rest about 1:00 between sets
B: Metcon (Time)
5 Rounds
21 Wallballs Sq Jumps (R+20/14, Rx 16/12)
18 Alternating Dumbbell Power Snatches (R+50/35, Rx 40/25)
15 Box Jumps (R+24/20, Rx20/16″)
12 V-ups
*Score: Time it takes to complete the 5 rounds
*Time cap 25 minutes.
The goal is to choose weights, variations, or rep schemes that allow the work to be completed under the cap
WALLBALLS SQ JUMPS
Choose a weight that you could complete for 15+ unbroken reps when fresh
ALTERNATING DUMBBELL POWER SNATCHES
Let’s choose a weight that can be completed for 20+ reps unbroken when fresh
We’ll alternate arms on every rep and both heads of the dumbbell should make contact with the floor between the feet
BOX JUMPS
These are standard box jumps, which require full extension at the top of each rep
Jump up to the box for "R+ and RX"
We encourage all athletes to step off or jump off the box instead of the riskier "rebounding" option
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
6 Rounds
DB Complex – Switch Sides Each Round
10 DB Single Arm Hang Cleans (50/35, 40/25)
10 DB Single Arm Front Squats
10 DB Single Arm Push Press
10 DB Single Arm OH Lunge
***DB CAN’T TOUCH THE GROUND ONCE A ROUND STARTS
***5 BURPEE PENALTY
Time Remaining: CORE
EMOM: 10
ABMat Situps
Russian Twist
Hollow Rock
Vups/Knee ups
Ankle Touches
Plank Touches (Reach forward)
Side Plank – Right
Side Plank – Left
Bicycles
Rocking Chair
HomeGrown AthletX - Functional Fitness
A.: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Minutes
500 m Run with one DB (R+50/35, Rx40/25)
21 Box Jump Overs (R+24/20, Rx20/16)
15 Man Makers
9 DB Sit ups
B.: Metcon (No Measure)
Core
2 Rounds
:40 on / :20 off
- Mountain Climbers
- Hollow Hold
- Plank
- Superman’s
- Windshield Wipers
HomeGrown AthletX - Functional Fitness
A: Metcon (3 Rounds for reps)
[0:00 – 10:00] 1 Mile Run
Max Clean and Jerks (R+135/95, Rx 115/75)
[10:00 – 13:00] Rest
[13:00 – 20:00] 800m Run
Max Power Snatches (R+115/75, Rx 95/65)
[20:00 – 23:00] Rest
[23:00 – 27:00] 400m Run
Max Thrusters (R+95/65, Rx 75/55)
As the time windows decrease (10-7-4), so do the run distances and weights on the barbell
Your score for each round is total reps on the barbell
We’ll rest 3 minutes between rounds and change out weights
RUN
If your best mile is above 8:30, reduce the distances to 1200-600-300 meters respectively
This gives you enough time on the barbell for each round
See "modifications" for running alternatives
BARBELL LIFTS
Choose your weights for each movement based off the following recommendations:
Clean and Jerks: 9+ Unbroken Reps When Fresh
Power Snatches: 15+ Unbroken Reps When Fresh
Thrusters: 21+ Unbroken Reps When Fresh
MODIFICATIONS
1 MILE RUN
100/75 Cal Bike
800 METER RUN
50/35 Cal Bike
60 Shuttle Runs [10 Meters]
400 METER RUN
25/18 Cal Bike
30 Shuttle Runs [10 Meters]
HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
10-9-8-7-6-5-4-3-2-1:
Push ups
V-ups
B1: Metcon (Time)
Part 1
For Time, with a 30:00 Time Cap:
2000m Row/Ski or 100/75 Cal Bike
150 Double-Unders (300 singles)
100 Bar-Facing Burpees
B2: Hang Clean
Part 2
In Time Remaining until the 30:00 Cap:
Build to a 1RM Hang Squat Clean
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
3 Drop sets, then rest 1min and move to the next movement.
Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.
3 Rounds: (Weights used as an example)
NOTE: Complete 3rds before moving to next movement – Time CAP 10min for each movement. You have to keep the intensity and move quickly between drop sets.
10 Barbell Wide Grip Bent Over Rows 135#
10 Barbell Wide Grip Bent Over Rows 115#
10 Barbell Wide Grip Bent Over Rows 100#
Rest 1min
10 Barbell "Yates" Bent Over Rows 150#
10 Barbell "Yates" Bent Over Rows 135#
10 Barbell "Yates" Bent Over Rows 115#
Rest 1min
10 Barbell Bicep Curls 75#
10 Barbell Bicep Curls 65#
10 Barbell Bicep Curls 55#
Rest 1min
12 Upright Row 100#
12 Upright Row 90#
12 Upright Row 70#
HomeGrown AthletX - Functional Fitness
A: Strict Gymnastics
3 Rounds of Practice (Not for Score):
1:00 – Freestanding Handstand Holds or hold HS w/ feet on box or L-sit DB holds
1:00 – Hollow Hold
1:00 – Alternating Pistols
1:00 – 3-Pause Deficit Pushups*
*3-Pause Deficit Pushups: With hands on dumbbells or plates, 1s pause halfway down, 1s pause at the bottom range, 1s pause halfway up.
B: Metcon (Time)
10-9-8-7-6-5-4-3-2-1:
Strict Presses (R+95/65, Rx 75/55)
After Each Set:
250m Run
15 AbMat Sit-ups
Today’s workout centers around our weightlifting movement: the strict press
After each round of descending rep strict press, you’ll complete some 250m and sit-ups
These other two movements utilize very little shoulders, which will allow us to maintain strong barbell sets
Your score is the total time it takes to complete the 10 rounds
We expect this workout to take between 20-25 minutes to complete.