HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Minute Each:

PVC Straight Leg Swings

PVC Pass Throughs

PVC Liftoffs

PVC Overhead Squats

PVC Sotts Press

B: 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

*15min time Cap

C: Metcon (Time)

3 Rounds
400m Run

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

10 Power Snatches (R+135/95, Rx 115/75)

*Stimulus: 12-20min

*Use only One DB

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10 Minutes For Quality:

15 Pausing Glute Bridges (2 Seconds at Top)

12 Barbell Bent Over Rows

9 Barbell Romanian Deadlifts

6 Barbell Rollouts

*for rollouts you need to have metal 5 or 10s or any of the other rubber plates. if you try just to use the rubber 10s they will collapse

B: Metcon (Weight)

On the 3:00 x 5 Rounds:

12 DB Reneged Rows with Push up (R+50/35, Rx 40/25)

25 AbMat Sit-ups

5 Deadlifts

*recorded Weight

*Go as heavy as possible but unbroken and finish each round 2ish min

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

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)

8 Barbell Bicep Curls 75#

8 Barbell Bicep Curls 65#

8 Barbell Bicep Curls 55#

Rest 1min

10 Upright Row 100#

10 Upright Row 90#

10 Upright Row 70#

Rest 1min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Samson (:15s each side)

:30s Shoulder Taps

:30s Slow Air Squats

B: Metcon (Time)

50/35 Cal Row/Ski or 35/24 Cal Bike

3 Rounds of "Kelly Kinda"

50/35 Cal Row/Ski or 35/24 Cal Bike

*Home Cal Sub 100 jumping jacks + 100 mt climbers

1 Round of "Kelly Kinda":

400m Run

30 Wallballs Jump Sqs (R+20/14, Rx 16/12)

30 Box Jumps (R+24/20, Rx20/16″)

C: Metcon (Weight)

3 Rounds
8 Barbell Strict Presses

16 Wt Bench/Box Dips

*Strict Press Go as heavy as possible but unbroken

Record heaviest unbroken 8reps of Strict Press

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A: Warm-up (No Measure)

5-4-3-2-1:

Inchworm to Push-ups

After Each Set:

:30s Hollow Hold

:30s Hope Over and Back BB or PVC

:30s OHS empty BB or PVC

B: Metcon (3 Rounds for reps)

AMRAP 4 min

39/30 Cal Row/Ski or 27/21 Cal Bike

27 Burpees

27 Pendlay Rows (R+115/75, Rx 95/65)

Rest 4 min

AMRAP 4min

30/21 Cal Row/Ski or 21/15 Cal Bike

21 Burpees

21 Pendlay Rows

Rest 4 min

AMRAP 4:

21/17 Cal Row/Ski or 15/12 Cal Bike

15 Burpees

15 Pendlay Rows

*Home cal sub 80, 60, 40 step ups

*Pendlay rows: plates always need to touch the ground.

C: Metcon (No Measure)

C) 10 min cap

30 V-Ups

40 AbMat Sit-Ups

50 Hollow Rocks

40 AbMat Sit-Ups

30 V-Ups

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A: Metcon (No Measure)

Back (part A) – 3rds

10 x BB Bent Over Rows

10 x BB "Yates" Rows (supinated grip)

After completing 3rds, Immediately to the following;

Back (part B) – 5rds (Unbroken for each movement)

12 x KB/DB Beast Rows (50/35, 40/25)

12 x Gorilla Rows (3 different movements)

1. Isometric – Hold one side at the top/other side performs the row

2. Alternating singles

3. See Saw (Up and Down together)

CORE

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A: Warm-up (No Measure)

1 Min Spidermans

1 Min Frog Hops

1 Min Mountain Climbers

1 Min Hollow Hold

1 Min Arch Hold

B: Metcon (Time)

21-18-15-12-9-6-3

Hang Power Snatches (R+75/55, Rx 65/45)

Thrusters

*After Each Set: 40 DU (Sub 80 singles)

*30 Minute Cap

*Do NOT drop the empty bar!

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A: Metcon (No Measure)

DB’s (60/45, 50/35, 40/25)

EMOM 8

Even: DB Deadlift

Odd: DB Front Squat

Rest 2min

EMOM 8

Even: DB Hang Power Clean

Odd: DB Shoulder to Overhead

Rest 2min

EMOM 12

Min 1,4,7,10: DB Bent Over Rows

Min 2,5,8,11: DB Floor Press

Min 3,6,9,12: DB Push-up

Rest 2min

EMOM 10

Even: Toes to DB

Odd: DB Weighted Abmat Situps

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

DB’s (60/45, 50/35, 40/25)

EMOM 8

Even: DB Deadlift

Odd: DB Front Squat

Rest 2min

EMOM 8

Even: DB Hang Power Clean

Odd: DB Shoulder to Overhead

Rest 2min

EMOM 12

Min 1,4,7,10: DB Bent Over Rows

Min 2,5,8,11: DB Floor Press

Min 3,6,9,12: DB Push-up

Rest 2min

EMOM 10

Even: Toes to DB

Odd: DB Weighted Abmat Situps

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

9/11 TRIBUTE

For Time

2001 meter Run

11 Box Jumps (30/24 )

11 Thrusters (125/85)

11 Pendlay Rows (125/85)

11 Power Cleans (175/115)

11 Hand Release Push-Ups

11 Kettlebell Swings (53/35)

11 Toes-to-KB

11 Deadlifts (170/115)

11 Push Jerks (110/75)

2001 meter Row

Home Subs **

Sub Run/Row :

200 DU /400 Singles

200 Jumping Jacks

200 High knees in place

201 Mt climber

Use DBs or odd object for all movements.

* The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date.

Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Deadlift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.