HomeGrown AthletX - Functional Fitness

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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 - Functional Fitness

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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 - HGX-FIT

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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

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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

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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

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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;

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

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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

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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

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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

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

1min for each movement
250M Run

PVC Pass Through

PVC Good Mornings

PCV Shoulder Press

Inchworm

Bird/Dog

Up Dog/Down Dog

B: Metcon (No Measure)

4 Rounds
7 BB Full bicep curls

7 BB Half rep bicep curls from 90 degrees up

7 BB Half rep bicep curls from the bottom to 90 degrees

7 DB Half rep seated strict press – stop at 90 degrees

7 DB Full rep seated strict press

7 DB Floor press

Max set lateral shoulder raise right arm (DB or small plates) until you cannot lift parallel to the floor

Max set lateral shoulder raise left arm (DB or small plates) until you cannot lift parallel to the floor

***Lateral movement is from behind hip to parallel***

Rest 90 seconds "after each round"