HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1min Row Ski or Bike

10 Single Unders or DU

10 Glute Bridges

10 Russian Baby Makers

B: Split Jerk (Complex)

On the Minute x 7:

1 Pausing Split Jerk

1 Split Jerk

*2s pause in the dip, 2s pause in the catch

*Build from last week

Record heaviest complex

C: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Cal Row Ski or 35/25 Bike

Into Max Rounds:

30 Double Unders

15 Front Squats (R+95/65, Rx 75/55)

*Home Cal Sub 400m run

Rest 3 Minutes

AMRAP 5:

Buy-In: 40/30 Cal Row Ski or 28/21 Bike

Into Max Rounds:

30 Double Unders

10 Front Squats (R+135/95, Rx 115/75)

*Home Cal Sub 300m run

Rest 3 Minutes

AMRAP 5:

Buy-In: 30/25 Cal Row Ski or 21/18 Bike

Into Max Rounds:

30 Double Unders

5 Front Squats (R+165/110, Rx145/85)

*Home Cal Sub 200m run

*We’ll work for 5 min and then rest for 3 min in these 3 faster paced intervals

*Each AMRAP begins with buy-In cals

*After finishing the calories, you won’t return to the machine. Instead, you’ll complete max rounds and reps of DU and front squats

*Your score for each AMRAP will be total rounds + reps of double unders and front squats

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

10 x PVC Pass Through

10 x PVC Good Morning

10 x PVC Squats

10 x PVC Bent Over Rows

10 x Bird/Dog

10 x Up Dog/Down Dog

B: Metcon (No Measure)

AMRAP 10
100m Single arm Farmers Carry (Right down/Left back)

10 x Single arm DB Push Press (5 ea/arm)

C: Metcon (No Measure)

Tempo Training - Time Under Tension
10 Rounds (1min rest between Rds)

**Tempo – 3 seconds Concentric and 3 seconds Eccentric (Both directions)

4 x KB Cyclist Squats with bounce (53/35, 44/26),

3 x BB Front Squats (R+125/95), Rx105/75)

3 x BB Bent Over Rows

IMMEDIATELY TO…..

Speed – NO tempo reps

8 x KB Cyclist Squats – NO bounce

6 x BB Front Squats (R+125/95), Rx105/75)

6 x BB Bent Over Rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Hot Hops

:30s Slow Air Squats

:30s Push-up to Down Dog

B: Metcon (Time)

5 Rounds
30 Push-ups

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

14/10 Row Ski 10/7 Bike

1 Minute Rest Between Rounds

*This 5 round triplet workout will work gymnastics, weightlifting, and mono-structural movements

With a little rest built in, along with a rotation of muscle groups, we’re looking to move at a moderately quick pace through each round

After completing the 3 listed movements, you’ll rest 1 minute before beginning the next round

*Your score will be the total time (including rest) over the 5 rounds

*Should take between 15-25 minutes to complete

*Home Cal Sub 30 mt climbers

C: Metcon (No Measure)

Accumulate the following
3 Minute Plank

2 Minute Hollow Hold

1 Minute Dumbbell Static Hold (Left Overhead, Right Front Rack)

1 Minute Dumbbell Static Hold (Right Overhead, Left Front Rack) (R+50/35, Rx 40/25)

*break up however you want

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds Each:

Samson + Air Squat

Spiderman + Hamstring Stretch

Inchworm to Push-up

PVC Straight Leg Swings

PVC Pass Through

PVC Overhead Squats

PVC Sotts Press

PVC Hollow Hold

PVC Arch Hold

B: Metcon (10 Rounds for reps)

On the Minute x 10:

25 Double Unders (Sub 25 singles unders)

Max Strict Handstand Push-ups on box

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
10 Power Snatches (R+115/75, Rx 95/65)

20 Overhead Squats

30 V-ups

40 Single Arm DB Hang Clean and Jerks (R+50/35, Rx 40/25)

*Expect to complete 2-3 rounds (~6:30-10min Rounds)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT

PART A) Chest

6 Rounds: (Time cap 20min)

8 DB Floor Press (HEAVY)

8 DB Deficit Push-up (Chest hits the floor)

10 Banded Push-up (band across the upper back)

15 Dive Bomber Push-up (inverted V position)

PART B) Arms

1. 5rds

10 DB Hammer Curls (together)

10 DB Tricep Kickbacks (together)

2. 4rds

20 BB Reverse Curls

20 BB Shoulder 2 Overhead

3. 3rds

1 set "21" with BB

21 BB Behind The Neck Tricep Ext

4. Burnout: X2 (Rest :30 seconds/repeat)

10 DB Single Bicep Curl with right side (left side is static at 90 degrees w/DB)

10 DB Single Bicep Curl with left side (right side is static at 90 degrees w/DB)

10 DB Bicep Curls (Together)

AFTER COMPLETION OF #4 – 150 ABMAT SITUPS!!!!

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: Metcon (2 Rounds for time)

On the 15:00 x 2 Rounds:

800m Run

40/30 Cal Row Ski or 28/21 Bike

800m Run

250m Single Dumbbell Farmer's Carry (R+50/35, Rx 40/25)

*Home Cal Sub 80 Step ups

*complete the 4 listed stations for time and rest with whatever time remains in the 15 min window

*Each effort should take between 8-13 min to complete

*This gives you at least 2 min to recover between sets

If needed, follow these rough time caps for each movement that total up to 13 minutes to stay on track:

Run: 4 Minutes

Bike: 3 Minutes

Row: 4 Minutes

Farmer's Carry: 2 Minutes

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

30 DB Thrusters (50/35, 40/25)

Rest 5 min

Then, 5 Rounds of;

15 Cal Row

15 Russian KB Swings (53/35, 44/26)

Rest 4 min

Then, 4 Rounds of;

6 DB Seated Arnold Press (50/35, 40/25)

12 DB Deficit Push-ups

24 Air Squats

Rest 3 min

Then, 3 Rounds of;

15 Box Jumps (24/20, 20/16)

15 Cal Row

Rest 2 min

Then, 2 Rounds of;

20 WB Jump Squats (20/16, 16/14)

30 WB Abmat Sit-ups

Rest 1 min

Finally with time remaining;

500 or 1000m Run (cool down)

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

4 Rounds for time:

400 m Run

30 Front Squats (R+135/95, Rx 115/75)

20 Push Jerk (R+135/95, Rx 115/75)

10 V-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Squat Bottom Hold with plate : 1min

B: 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

C: Squat Snatch

On the 2:00 x 4 Sets:

3-Position Muscle Snatch (high hang, knee, floor)

1 Pausing Overhead Squat (:2s at bottom)

1 Snatch Balance

*light work on technique

Note: Record heaviest TNG Sq Snatch

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
7 Clusters (R+135/95, Rx 115/75)

14 Lateral Burpees Over Barbell

*Clusters =The Squat Clean Thruster

*Try for 4-6 rounds. This works out to a round every 2-3 minutes

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

1min for each movement
250M Run

Inchworm

Bird/Dog

Up Dog/Down Dog

Primer: 3 Rounds (Tempo 2sec)

10 x KB RDL

10 x BB Single Leg RDL

10 x KB Cyclist Squats (Use 15# plate)

B: Deadlift (10-8-6-4-2)

20min of work

NO Touch N Go ! Barbell resets after each lift

Record heaviest 2rep

C: Metcon (No Measure)

CORE
200 Alt Vups (Every 20 = 10 Russian Twist)