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HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Child's Pose on Ball: 30 Seconds
Kettlebell Ankle Stretch: 30 Seconds Each Side
Squat Hold with Kettlebell: 30 Seconds
B: Warm-up (No Measure)
3 Rounds
Push-up to Down Dog
10 Air Squats
10 Kettlebell Deadlifts (Between Legs)
10 Single Arm Kettlebell Bent Over Rows (5 Each Side)
C: Split Jerk (EMOM x 7 Split Jerk Complex - Pausing)
1 Pausing Split Jerk
1 Split Jerk
*2s pause in the dip, 2s pause in the catch
Note: Record heaviest pause completx
D: Metcon (Time)
6 Rounds for time
250m Run
21 Wallballs Sq Jumps (R+20/14, Rx 16/12)
15 Kettlebell Swings (R+53/35, Rx44/26)
9 HR Push ups
*The intended time range for this workout is between 18-25 minutes
*Home Sub WB sq jumps =Sq Jumps, Run = 100 mt climbers
HomeGrown AthletX - HGX-FIT
A: Metcon (Weight)
20Min CAP
Back: 4 movements. Complete 5 x 8 before moving to next position
BB Wide grip Bent Over Rows at 45 degree angle – 5 x 8 (pull towards lower chest)
BB Yates Bent Over Rows at 60 degree angle (Supinated grip) – 5 x 8 (pull towards lower abs)
DB Single Arm Rows - 5 x 8 (pull towards waist)
Immediately into "burnout"…. Max effort with remaining time.
Banded Bent Over Lat Pulls (red, blue or green)
REST 5MIN
B: Metcon (No Measure)
12MIN
KABATA STYLE – Focusing on Static training (Static Holds) – 12min
20s on / 10s static hold (4rds per movement) X2 cycles
• Front Delt Raises
• Side Delt Raises
• Shoulder 2 Overhead
• Bent Over Rows
• 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"
HomeGrown AthletX - HGX-FIT for Teens
A: Metcon (No Measure)
Barbell Complex
1 Pull
1 Power Clean
1 Squat Clean
1 Front Squat
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
Squat Clean
Box Jumps
2/2, 4/4, 6/6, 8/8, 10/10....keep increasing by 2 Reps
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Samson Stretch: 1min Each Side
Pigeon Pose: 1 min Each Side
B: Warm-up (No Measure)
3 Rounds
20 Single Unders/DU
10 Alt Spidermans Stretch
10 Cossack Squats
10 Alt Mountain Climbers
C: Metcon (3 Rounds for reps)
AMRAP 5:
21 Double Unders (Sub 42 singles)
9 Burpees
Directly Into…
AMRAP 5:
Max Cals Row Ski or Bike
Directly Into…
AMRAP 5:
21 Double Unders
9 Burpees
*Each "part" lasts 5min, with no rest
*After completing the 5min of DU + Burpees, you’ll immediately transition to the row ski or bike
*Home Cal Sub max Box Jumps overs
*After the row ski or bike max cals in 5min, you’ll immediately transition to the second set of DU + Burpees
*You’ll have 3 scores for this workout:
Total Reps of DU + Burpees
Total Cals or Home cal Sub Total Box Jumps overs
Total Reps of DU + Burpees
*Your final score will be all 3 of these numbers added together
Example Scoring:
150 Reps + 60 cal Row + 150 Reps = 360 Final Score
Each full round of double unders + Burpees is equal to 30 reps
Reference below for a cheat sheet:
Completed 1 Round: 30 Reps
Completed 2 Rounds: 60 Reps
Completed 3 Rounds: 90 Reps
Completed 4 Rounds: 120 Reps
Completed 5 Rounds: 150 Reps
Completed 6 Rounds: 180 Reps
Completed 7 Rounds: 210 Reps
Completed 8 Rounds: 240 Reps
Completed 9 Rounds: 270 Reps
Completed 10 Rounds: 300 Reps
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Childs Pose: 40 Seconds
Barbell Ankle Stretch: 40 Seconds
Warrior Squats: 40 Seconds
B: Warm-up (No Measure)
3 Rounds
10 Up Dog Down Dog
10 Alt Spidermans
10 Cossack Squats
C: Metcon (Weight)
Barbell Complex
2 Power Cleans
2 Front Squats
2 Push Jerks
*Build up
*this is a 6-rep barbell complex that is designed to be completed unbroken
*We’ll build to a heavy complex with the movements that are also used in our conditioning piece
Note: Record heaviest barbell complex
D: Metcon (Time)
30-20-10:
Power Cleans (R+95/65, Rx 75/55)
Front Squats
Push Jerks
*choosing the correct weight is important
*The most challenging movements will likely be the front squats or push jerks
*Pick a weight that allows you to complete 20+ reps of these unbroken when fresh
*The intended time range for this wod is 9-15 minutes
HomeGrown AthletX - HGX-FIT
CANCELED DUE TO WEATHER CONDITIONS
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;
4 DB Seated Arnold Press (50/35, 40/25)
8 Push-ups
16 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
A. : Metcon (Time)
For Time
30 Burpees over the Bar
15 Clean & Jerks (R+95/65, Rx 75/55)
25 Burpees over the Bar
15 Clean & Jerks (R+115/75, Rx 95/65)
20 Burpees over the Bar
10 Clean & Jerks (R+125/85, Rx 115/75)
15 Burpees over the Bar
10 Clean & Jerks (R+135/95, Rx 125/85)
10 Burpees over the Bar
5 Clean & Jerks (R+145/105, Rx
135/95)
5 Burpees over the Bar
5 Clean & Jerks (R+155/115, Rx 145/105)
Time Cap: 25 Minutes
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Childs Pose on Box: 30 Seconds
Pike Stretch: 30 Seconds
B: Warm-up (No Measure)
400m Run
30 Seconds Each:
Samson Stretch
Hollow Hold
Alternating Step Back Lunges
Inchworm to Push-ups
Arch Hold
Box Step-ups
Russian Baby Makers
Straight Leg Sit-ups
Box Step-ups
C: Metcon (Time)
800m Run
50/35 Cal Row/Ski or 35/24 Bike
40 V-ups
250m Run with Dumbbell (R+50/35, Rx 40/25)
40 Dumbbell Box Step-ups (R+24/20, Rx20/16″)
50/35 Cal Row/Ski or 35/24 Bike
800m Run
*We expect this wod to take between 18-28 minutes to complete
* Use single Dumbbell for Run & Step-ups
*Time cap: 30 minutes
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
250 Row/Ski or 15/10 cal Bike
10 Up Dog Down Dog
10 Glute Bridges
10 Shoulder Taps
B: Metcon (Time)
On the 4:00 x 5 Rounds:
12 Double DB Front Rack forward step Lunge (R+50/35, Rx 40/25)
21/15 Cal Row/Ski or Bike 15/12
12 Hand Release Push-ups
9 Deadlifts (R+ 225/155, Rx 165/125)
*Rounds begin every 4 minutes [0-4-8-12-16]
*After completing the 4 stations, rest with whatever time remains until the next window begins
*These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest
*Adjust movements and reps as needed to hit this recommendation
*Your score is the slowest of the 5 rounds