HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10 Banded Pass Throughs

10 Banded Pull Aparts

10 up dog to Down Dog

10 alt Shoulder Taps

10 Straight Leg Sit-ups

10 Hollow Hold

10 Arch Hold

10 Banded Pass Throughs (More Narrow)

B: Bar Muscle-Up Stamina

5 Rounds, based on your specific percentages:

35% Max Bar Muscle-Ups (sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows)

3 Power Cleans (R+185/135, Rx155/115)

Rest 1:00 between sets.

Set 1: Max Bar Muscle-ups+ 3 Power Cleans

Set 2: Max Bar Muscle-ups+ 3 Power Cleans

Set 3: Max Bar Muscle-ups + 3 Power Cleans

Set 4: Max Bar Muscle-ups + 3 Power Cleans

Set 5: Max Bar Muscle-ups + 3 Power Cleans

C: Metcon (Time)

21-15-9:

Power Cleans (R+115/75, Rx 95/65)

Hand Release Push-ups

Into...

21-15-9:

Push Press

Toes to Bar

*Stimulus: 12-20min

*Home T2B =v-ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

AMRAP 15

20 Abmat Situps (with WB)

20 Russian Twist (with WB)

20 Vups/Knee Ups

20 Ankle Touches

1min Rocking Chair

B: Metcon (No Measure)

Time Cap 35min
800M Run

100 Push-ups

100 Alternating Lunges

100 WB’s

800M Run

HomeGrown AthletX - Functional Fitness

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A.: Metcon (AMRAP - Reps)

EMOM for 15 minutes

5 Squat Snatches (R+ 95/65, Rx 75/55)

5 Lateral Burpees over the bar

B.: Metcon (No Measure)

3 Rounds

15 Hollow Rocks

15 V-Ups

15 Tuck Ups

15 Sec Hollow Hold

1 minute Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6min for Quality
1min Row ski bike

20 Bodyweight Reverse Lunges

100m Single Arm Farmer's Carry

B: Metcon (Calories)

AMRAP 5:

50m Walking Lunge

250m Weighted Run (R+50/35, Rx 40/25)

Max Calorie Row Ski Bike in Time Remaining

Rest 2min

AMRAP 5:

12.5m Double DB Walking Lunge

250m Weighted Run

Max Calorie Row ski bike in Time Remaining

Stimulus: at least 1min on the rower ski or bike

*Your score is your calories. write in notes is row ski or bike

*You can hold DB any way you want

C: Metcon (5 Rounds for reps)

On the 2:00 x 5 Rounds:

9 DB Facing Burpees

30 Double Unders (Sub 60 singles)

Max unbroken T2B in Time Remaining

*Your score is your T2B

*Sub T2B for hanging knee raises with knees going above hip crease or home sub v-ups

*There is no REST

*Try and be consistent on your T2B 8-15 per round

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Easy Run

30 Seconds Each

Glute Bridges

Air Squats to Wall Ball

Single Leg Glute Bridges

Wall Ball Front Squats

Glute Bridge Walkouts

Wall Ball Thrusters

B: Front Squat (Pausing Front Squat Complex)

Build to a Heavy Complex:

1 Pausing Front Squat (2sec at bottom)

1 Front Squat

C: Metcon (Time)

10 Rounds:

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

250m Run

*25 Minute Time Cap

*Home Wall Ball Sub = Jump Sq w/ wall ball

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Deadlift: 10-8-6-4-2 (Time Cap 30min)

Then 3x5 at 80% of heavy 2

***NO TNG

REST 3min

AMRAP 15

15 KB Russian Swings

15 KB Sumo Deadlift High Pull

15 KB Goblet Squats

15 KB Cyclist Squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

:50s Each with :10s transition

Easy Row Bike or Ski

Easy Single Unders

PVC Pass Throughs

Moderate Row Bike or Ski

Quick Single Unders

PVC Straight Leg Swings (:25s Each leg)

Faster Row Bike or Ski

High Knees Single Unders

PVC Overhead Squats

B: Metcon (3 Rounds for reps)

3 Rounds
9 Strict Pull-Ups

18 Hollow Rocks

27 AbMat Sit-Ups

*10min time cap

*Home Sub heavy bent over rows

C: Metcon (Time)

85/57 Cal Row/Ski or 60/40 Cal Bike

50 Single Arm DB Hang CJ (R+50/35, Rx 40/25)

400m DB Run

30 C2B Pull ups

400m DB Run

50 Single Arm DB Hang CJ

85/57 Cal Row/Ski or 60/40 Cal Bike

*Stimulus: 20-30min

*For the single arm hang clean and jerk, you will Swing the DB b/t the legs like a Kettlebell, Push press or push jerk the weight overhead

*Switch arms however you see fit (Every 1, 3, 5…)

*Choose a weight that allows you to complete 35+ unbroken reps when fresh

*Home pull-up Sub bent over rows, cal 60 box jump

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2min Easy Row

10 Spidermans

10 alt Mountain Climbers

10 Air Squats

10 Frog Hops

10 alt Box Step-ups

10 Burpees

B: Handstand Hold (5 Rounds)

15/12 Cal Row/Ski or 11/8 cal bike

Accumulate 30-60sec. Handstand Holds on box or freestanding

C: Metcon (3 Rounds for reps)

3 Rounds:

3 Burpee Box Jumps (R+24/20, Rx20/16″)

6 Double Dumbbell Front Squats (R+50/35, Rx 40/25)

9 Double Dumbbell Deadlifts

50/35 Calorie Row Ski or Bike 35/18

3 Rounds:

3 Burpee Box Jumps

6 Double Dumbbell Front Squats

9 Double Dumbbell Deadlifts

*You’ll complete all three rounds of 3-6-9 before advancing to the rower ski or bike

*burpee box jumps Stand to full extension at the top of each rep

*35min time cap

*Home Cal sub 100 step ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Shoulder Stability

EMOM 18

BB Overhead Fwd Lunges

KB Single Arm Bottoms Up Press (Hold for :20 to :30s), If you can hold for over :30s, go up in weight

BB Z Press (On the Floor – legs straight)

Back/Arms

EMOM 16

Chin-Ups (Supinated Grip)

BB Reverse Curls

DB Bent Over Rows (10 per side)

BB Bicep Curls

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

With empty BB
10 Glute Bridges

10 Good Mornings

10 Back Squats

10 Single Leg Glute Bridges each side

10 Strict Press

10 Glute Bridge Walkouts

10 Romanian Deadlifts

10 Front Squats

B: Not for Time

1:30 Light Row Ski or Bike, 25% Max Bar MU ( sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows)

1:30 Light Row Ski or Bike, 35% Max Bar MU

1:30 Light Row Ski or Bike, 45% Max Bar MU

2:00 Light Row Ski or Bike, 25% Max Bar MU

2:00 Light Row Ski or Bike, 35% Max Bar MU

2:00 Light Row Ski or Bike, 45% Max Bar MU

*Home Row ski bike sub jump rope the same times above

C: Metcon (Weight)

"Big Clean Complex"

6 Sets:

3-Position Squat Clean

Push Press

3-Position Squat Clean

Push Jerk

3-Position Squat Clean

Split Jerk

*This 12-rep complex is a Barbell Conditioning piece that will challenge both our stamina and strength

*The full complex is designed to be completed without putting the barbell down

*We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:

Set 1: On the 0:00

Set 2: On the 5:00

Set 3: On the 10:00

Set 4: On the 15:00

Set 5: On the 20:00

Set 6: On the 25:00

*The goal is to climb in weight with each set as we build to a heavy complex for the day

*With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk

*Your final score is the heaviest complex successfully completed unbroken

*The complex flows as follows:

High Hang Squat Clean (Pockets)

Hang Squat Clean (Above the Knee)

Squat Clean (Floor)

Push Press

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Jerk

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Split Jerk