HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10 Up dog down dogs

10 Glute Bridges

10 Single Leg Glute Bridges (Right)

10 Single Leg Glute Bridges (Left)

10 Alternating Bird Dogs

10 Front Plank to Push-up Plank

10 Scap Pull-ups

B: Strict Gymnastics

Quality
100% of Max Effort Strict Handstand Pushups

100% of Max Effort Strict Pull-Ups

Rest 1:00

80% of Max Effort Strict Handstand Pushups

80% of Max Effort Strict Pull-Ups

Rest 1:00

60% of Max Effort Strict Handstand Pushups

60% of Max Effort Strict Pull-Ups

*Sets do not need to be unbroken, but we are moving with a purpose here.

*Home pull up sub bent over rows

*HSPU sub L-sit DB strict press

C: Metcon (5 Rounds for time)

Every 4 Minutes x 5 Rounds
30 Air Squats

250m Run

7 Clean and Jerks (R+115/75, Rx 95/65)

*In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window

*New rounds begin every 4 minutes [0-4-8-12-16]

*Record your times for each round, as your final score will be the slowest of the 5 efforts

*These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between

*AIR SQUATS-Choose a rep number that takes about 1 minute to complete. Ensure we’re meeting the full range of motion during this faster movement

*CLEAN AND JERKS-Choose a light-moderate weight that you can complete for 15+ reps unbroken when fresh

Within the workout, we’re looking for touch-and-go sets or very fast singles. This station should be cleared in less than 1 minute

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Coaches Warm-up

B: Metcon (5 Rounds for reps)

5 Rounds
1 Minute DU

1 Minute Burpees

1 Minute Thrusters (R+95/65, Rx 75/55)

1 Minute Rest

*We’ll work for 3 min and rest for 1 in this interval style workout

*Since we’re working for much longer than we’re resting, we won’t be sprinting these efforts

*The goal today is to find a sustainable number to hold at each station for each round

*Record your reps for each round during your rest period

*Your final score for the workout is the sum total of the 5 rounds of reps

*Example: 45+45+45+45+45 = 225

C: Metcon (No Measure)

3 Rounds
30 Second Ring Plank Hold (externally rotate shoulders) or on ground

30 Second Mountain Climbers

30 Seconds Russian Twists (you pick wt.)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Coaches Warm-up

B: Metcon (5 Rounds for reps)

5 Rounds
15/12 Cal Row/Ski or 11/8 Cal Bike

Max unbroken Handstand on Box or wall is available

*Recorded total we are doing this again

*Home cal sub 25 du or 50 singles

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 min

250m Run

22/16 Row/Ski or 16/12 Cal Bike

12 DB Alt Renegade Rows

8 Single Arm DB Snatches (R+70/50, Rx 55/35)

*home cal sub = 44 step ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

GRIPPY!!!

50-40-30-20-10 reps of BB Bicep Curls (empty BB)

10-20-30-40-50 reps of KB Russian Swings (53/35)

CORE:

10 x Barbell Leg Lowering (control eccentric movement)

10 x Barbell Windshield Wipers

10 x Barbell Roll outs

Note: Load barbell with 25/15# plates

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