HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Huge Sets (Time Cap 25)

15-13-11-9 = 1 SET (70/55, 60/45)

DBs Romanian Deadlift (mid-shin)

DBs Floor Press

Rest :90s between sets

REST 3min

ARMS:

SUPERSET – 3 Sets (Rest 1min between sets)

A. BB Bicep Curls "21"

B. 12 x BB Skull Crushers or Tricep Ext (Behind the neck)

REST :90s

SUPERSET – 3 Sets (Rest 1min between sets)

DO NOT DROP BB DURING EA SET

A. 20 x BB Reverse Curls

B. 20 x BB Shoulder 2 OVHD

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
12 Cossack Squats

24 Lunges*

12 Frog Hops

*1st round Step Reverse Alt Lunges, 2nd round Step Forward Alt Lunges, 3rd round Jumping Alt Lunges

B: Power Clean

On the 1:30 x 6 Sets:

3 Power Cleans

*build up

Note: Record heaviest 3rep

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
15 Power Cleans (R+95/65, Rx75/55)

30 Double Unders (60 singles)

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

30 Double Unders

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Tabata: 20s on/10s off

10 Rounds: Complete ea. movement for 10rds before moving fwd.

DB Hammer Curls

DB Arnold Press

DB Cyclist Squats

DB Straight Leg DL

REST 3min

BB Bicep Curls

BB Good Mornings

BB Single Leg Lunge

Push-ups

Core - Coach call out

HomeGrown AthletX - Functional Fitness

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A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 31 Min

31 Pumpkin Squat Cleans

31 Pumpkin Sit-ups

31 Pumpkin squat jumps

250m OH Walking lunges

500 m Run with pumpkin

*Pumpkin never touches the ground.

5 Burpees penalty every time the pumpkin touches the ground.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds Each:

Samson Stretch

Up Dog Down Dog

Spidermans Stretch

Cossack Squats

Mountain Climbers

Russian Baby Makers

Push-up to Down Dog

Slow Air Squats

Frog Hops

Air Squats

B: Metcon (Weight)

3 Rounds

10 Double Dumbbell Bent-over Rows

20 Alternating Dumbbell Bench Press

Rest as needed between.

C: Metcon (Time)

21-18-15-12-9:

Front Squats (R+115/75, Rx 95/65)

250m Run

CTB Pull-Ups

250m Run

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1min Row jump rope

10 PVC Pass Through

10 PVC Overhead Reverse Alt Lunges

B: Gymnastics Stamina (On the 3:00 x 5 Rounds: (15:00))

30 Double Unders

30% of Max Bar Muscle-ups or pull up work

30 Double Unders

30% of Max Strict Handstand Push-ups

*Recovery jump rope with Time Remaining

*Home MU Sub Pendlay rows

C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scaled = 75/55

HomeGrown AthletX - HGX-FIT

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A: Metcon (Weight)

LEGS:

Back Squats For Load – 6 x 4 (rest :90 B/T sets)

Rest 5min

30 Back Squats (Bodyweight)

1,000m Run

CORE: TBD

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
10 Push-up to Down Dog

10 Air Squats

10 empty bar DL

10 bent over barbell rows

B: Squat Clean and Jerk (Complex 6 Sets)

1 Pausing Hang Squat Clean (2sec above knee)

1 Hang Squat Clean

1 Split Jerk

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
1000m Run

15 T2B

15 Hand Release Push-ups

30 AbMat Sit-ups

*Home Sub T2B=V-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
10 Up Dog Down Dog

10 alt Spidermans

10 Cossack Squats

B: Strict Gymnastics

21-15-9:

Strict Ring Dips

Strict Toes to Bar

*Home Sub T2B=v-ups, Ring dips=bench dips

C: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back (part A) – 4rds Time cap 20min

10 x BB Bent Over Rows (Wide grip)

10 x BB "Yates" Rows (Supinated grip)

10 x Strict Pull-ups

After completing 3rds, Immediately to the following;

KABATA STYLE – Focusing on Static training (Static Holds) – Time 24min

20s on / 10s static hold (4rds per movement) X 2

• Front Delt Raises

• Side Delt Raises

• Rear Delt Raises

• Bicep Curls

• Push-ups (static hold = 1" plank)

*** We are using "light" weights due to the static holds. Empty BB or small plates.

20s of work/reps – DO NOT go out HOT!! Maintain a good pace, break when needed

10s of "Static Hold"