HomeGrown AthletX - Functional Fitness

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A: Shoulder Press (Strict)

Build to a Heavy Set of 5

Our strength piece today is a heavy set of 5 strict press

We’ll have 15 minutes to build up in weight

Take the bar from to ground

Ensure the legs stay locked throughout to keep this strict presses

Making smaller jumps can be helpful in strict movements like this, as the ceiling isn’t as high as movements that involve the hips and legs

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
300m row/ski

9 Burpees over bar

Our conditioning piece is a simple couplet of meters and Burpees over a barbell

These rounds are designed to be relatively short

Count meters towards the rounds + reps score

For Example: 7+205 Reps

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

100 Double Unders

50 Shoulder Taps

80 Double Unders

50 Shoulder Taps

60 Double Unders

50 Shoulder Taps

40 Double Unders

50 Shoulder Taps

20 Double Unders

50 Shoulder Taps

B: Metcon (Time)

400m Run, 40 Medicine Ball Squat Cleans (R+20/14, Rx 16/12)

400m Run, 40 Power Snatches (R+75/55, Rx 65/45)

400m Run, 40 Pendlay Rows

400m Run, 40 Overhead Squats

400m Run, 40 Step ups (R+24/20, Rx20/16″)

400m Run, 40 Thrusters

*Time cap: 30 min.

MODIFICATIONS

400 METER RUN

25/18 Cal Bike

30 Shuttle Runs [10 Meters]

40 POWER SNATCHES

40 Dumbbell Power Snatches

40 Kettlebell Swings

40 OVERHEAD SQUATS

40 Front Squats

40 Single Arm Dumbbell Overhead Squats (20 Each)

40 STEP UPS

40 Reverse Lunges

HomeGrown AthletX - HGX-FIT

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 35 – ALL DB’s (Titus-Mitus WOD)

35 DL’s

35 Hang Power Clean

35 Front Squats

35 Shoulder Press

35 Thrusters

35 Push-Ups

35 Bent Over Rows

35 Hammer Curls

35 Tricep Extensions

35 Devil Press

HomeGrown AthletX - Functional Fitness

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A: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Rx: 75/55

Scaled Option:

50 Power Snatches (65/45 lb)

CAP: 12 min

-- Once you finish part A rest 3 min and then start part B.

B.: 2.5k Run (Time)

2.5k Run

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A: Push Jerk (On the Minute x 10:)

2 Push Jerks

This 10-minute EMOM of 2 push jerks are from the floor

Athletes have the option of building in weight or staying at a challenging load across

The goal here isn’t to go super heavy, rather it’s to hang out at or just above workout weight

This ‘on the minute’ work is a chance to dial in technique and get comfortable cycling moderately heavy reps

Record your weight as the heaviest load lifted over the 10 minutes

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
35 Double Unders

9 Deadlifts (R+155/105, Rx125/85)

7 Hang Power Cleans

5 Push Jerks

This conditioning piece focuses on moderate weight barbell cycling

Your score over the 12 minutes of work is total rounds + reps completed

MODIFICATIONS

35 DOUBLE UNDERS

Reduce Reps

70 Single Unders

40 Seconds of Practice

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A: Snatch (Squat)

Heavy Single

*take 15 minutes to build to a heavy single

B: Metcon (Time)

3 Rounds
1000m Row/Ski

250 Meter Farmers Carry (R+50/35, Rx 40/25)

40 Alt Step forward Lunges

This long and sweaty piece will take between 20-30 minutes to complete

FARMERS CARRY

2 dumbbells are prescribed for this station, but you can also use kettle bells if we’re short on equipment

Choose a load that allows you to complete the 250 meters with 1-3 breaks

ALT STEP FORWARD LUNGES

These lunges are just completed with bodyweight, no external loads

MODIFICATIONS

1000m row/ski

50/35 Cal Bike

60 Shuttle Runs [10 Meters]

40 ALT STEP FORWARD LUNGES

40 Reverse Lunges

40 step ups

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A: Metcon (No Measure)

All movements to be performed with an "EMPTY" barbell

Focus on quality of movement and active recovery

30 Good Mornings

30 Romanian Deadlift (45/35)

30 Hang Power Clean

30 Shoulder Press

30 Reverse Curls

30 Back Squats

30 Alternating Split Jerk (BB Behind The Neck)

30 Bicep Curls

30 Cossack Squat

30 Hang Power Snatch

30 Curtsy Lunge

Cash-out 200 Alternating Single Leg Vups

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A: Clean (Squat)

Heavy Single

*take 15 minutes to build to a heavy single

B: Metcon (Time)

3 Rounds
10 Front Squats (R+165/110, Rx145/85) (from the floor)

10 DB Renegade Rows (R+50/35, Rx 40/25)

10 Burpees

The 3 rounds are meant to be fast and furious

Volume is low, so we’re looking to keep the intensity high

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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

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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 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