HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Pigeon Pose: 45s Each Side

B: Warm-up (No Measure)

400m Run

10 Up Dog Down Dog

10 Alt Spidermans Stretch

10 Frog Hops

20 Banded Pass Through

20 Banded Pull Aparts if front of chest

20 Banded Pull Aparts overhead

10 Banded OHS

C: 2k Row (Time)

Max Effort 2k Row

D: Hang Snatch (Complex)

On the 1:30 x 5 Sets:

2 Pausing Hang Squat Snatch (2 sec at bottom of sq)

2 Hang Squat Snatch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Run

2 Rounds

10 Alt Spiderman Stretch

10 Russian Baby Makers

20 Alt Mountain Climbers

10 Inchworm to Push-ups

10 Slow Air Squats

B: Clean and Jerk (Complex)

On the 2:00 x 5 Sets:

2 Hang Power Clean

2 Hang Squat Clean

1 Split Jerk

*build up with good form

C: Metcon (Time)

1 Mile Run

then right into

10 Rounds of

7 Thrusters (R+75/55, Rx 65/45)

7 Pendlay Rows

7 Burpees

* Times for this workout should range from 17-30+ minutes. 35min time cap

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

PVC Shoulder Press

PVC RDL

Inchworm

Bird/Dog

Up Dog/Down Dog

B: Metcon (No Measure)

LEGS: AMRAP 12
12 x RDL (mid-shin)

12 x Hack Squats

12 x WB Jump Squats

C: Metcon (No Measure)

ARMS: Ladder with 3 seconds ECCENTRIC (A through D)
A. 8 x BB Bicep Curls (Against Wall or Standing)

B. 8 x BB Close Grip Floor Press (Use small plates)

C. 8 x DB Hammer Curls

D. 8 x BB Skull Crushers (Use small plates)

E. 15 x DB (Together) Bicep Curls (hint….rotate pinky out for bicep peak)

F. 15 x Diamond Push-ups

Rest 1min between sets.

*** Ladder = A, rest 1min then A+B rest 1min then A+B+C….

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds for each movement
Jumping Jacks

Spidermans Stretch

Push-up to Down Dog

Jumping Jacks

Samson Stretch + Air Squat

PVC Pass Through

PVC Overhead Squats

PVC Pass Through (More Narrow)

B: Power Snatch (*Build to a Heavy Single)

C: Metcon (Time)

30-20-10 Power Snatches (R+95/65, Rx 75/55)

43/30-29/20-14/10 Cals Row/Ski or 30/21-20/14-10/7 Cals Bike

*This workout is intended to take between 9-12 min to complete

*15min time cap.

*Power snatches-Choose a light weight that you are capable of cycling for 15+ reps unbroken when fresh

*For athletes who are on the fence about weights, lighter is better

*The goal is to be able to cycle sets throughout instead of single reps

D: Metcon (No Measure)

3 Rounds: If time permits
10 Knees ups (w/ siders)

10 Pike ups

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

1min for each movement
Jumping Jacks

PVC Pass Through

PVC Good Mornings

PCV Shoulder Press

PCV OVHD Squats

Inchworm + push-up

Bird/Dog

Up Dog/Down Dog

B: Metcon (No Measure)

5 Rounds
BUY-IN: 500M Run

10 Man Makers (50/35, 35/20)

20 DB Romanian Deadlift

30 Single Arm DB Snatches (15/Side)

40 DB Front Squats

50 Abmat Situps

CASH-OUT: 500M Run

***Man Maker = Push-up, Single Arm Row, Single Arm Row, Cluster (Sq Cln+Thruster)

HomeGrown AthletX - Functional Fitness

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A.: Warm-up (No Measure)

2 Rounds

30 single under

10 Single arm DB DL (10 each side)

10 Single arm DB Press

10 Scorpions

10 Up dog down dog

5 Alt DB Snatches

B. : Metcon (4 Rounds for reps)

EMOM x 4 Rounds

Min 1: 15-20 Toes to DBs

Min 2: 8-10 Devil Presses (R+50/35, Rx40/25)

Min 3: 40-50 Double unders (Scale 80-100 Single unders)

Min 4: 8-10 DB Overhead Reverse lunge (each side)

Min 5: Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Pigeon stretch: 1 min Each Side

Child's Pose on Kettlebell: 1 min

B: Warm-up (No Measure)

Coaches Warm-up

C: Metcon (Time)

5 Rounds
20 Kettlebell Swings (R+70/53, Rx 53/44)

35 AbMat Sit-ups

500m Run

* The intended time range for this triplet is between 20-30 minutes - This works out to a round every 4-6 minutes. Have Fun!

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Barbell Ankle Stretch: 1 Minute

Barbell Front Squat Hold: 1 Minute

B: Warm-up (No Measure)

30 Seconds:

Glute Bridges

Front Plank

Single Leg Glute Bridges (Right)

Single Leg Glute Bridges (Left)

Alternating Bird Dogs

Front Plank to Push-up Plank

Scap Pull-ups

C: Metcon (3 Rounds for reps)

AMRAP 5:

500 Meter Run

1 Round of "Cindy with DB renagade rows"

Max Squat Cleans (R+135/95, Rx 115/75)

Rest 3 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of "Cindy with DB renagade rows"

Max Squat Cleans (R+155/105, Rx125/85)

Rest 3 Minutes

AMRAP 5:

250 Meter Run

3 Rounds of "Cindy with DB renagade rows"

Max Squat Cleans (R+185/125, Rx155/105)

*Alternating between 5 min on and 3 min off in these fast paced intervals

*After completing the listed running distance and rounds of "Cindy with DB renagade rows", you’ll complete max squat cleans in the time remaining

*With rest built in, the goal is to move quickly and rest as little as possible during the work window

*Adjust the volume or movements as needed to give yourself at least 1 min on the barbell each round

*Your score for each round will be total squat cleans completed

*To complete the weights R+ as listed, we recommend having a max squat clean of at least 225/155

*1 Round of "Cindy with DB renagade rows:

6 DB renagade rows (R+50/35, Rx 40/25)

10 Push-ups

15 Air Squats

*With short time windows to work within, choose rep numbers or variations for the upper body movements that you see yourself being able to complete unbroken sets.

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 GIANT SETS

15-13-11-9

DB Romanian Deadlift (70/45, 60/35)

DB Floor Press (70/45, 60/35)

***REST 2MIN BETWEEN SETS

Remaining Time: 100 VUPS

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Child's Pose on Box: 40 Seconds

Front Rack Stretch on Box: 40 Seconds

B: Warm-up (No Measure)

30 Seconds:

Samson stretch

up dog Down Dog

PVC Pass Throughs

Box Step-ups

Push-up to Down Dog

Inchworms to Push-up

C: Metcon (Weight)

Press Complex

2 Push Press + 3 Push Jerks

*Build to heavy complex

Note: Record heaviest complex

D: Metcon (Time)

15-12-9:

Push Press (R+115/75, Rx 95/65)

Dumbbell Box Step Overs (R+50/35, Rx 0/25) (R+24/20, Rx20/16″)

*2 DB hold how ever you want

Directly Into...

15-12-9:

Push Jerks (R+115/75, Rx 95/65)

Box Jump Overs (R+24/20, Rx20/16″)

*The intended time range for this workout is between 12-18 minutes