HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Barbell Ankle Stretch: 1 Minute

Barbell Assisted Straddle Stretch: 1 Minute

B: Warm-up (No Measure)

3 Rounds (Use Wall Ball)
10 Deadlifts w/ Ball

10 Alt forward step lunges w/ Ball

10 Sq Clean w/Ball

C: Metcon (Time)

100 Double Unders, 50 Shoulder Taps

80 Double Unders, 50 Shoulder Taps

60 Double Unders, 50 Shoulder Taps

40 Double Unders, 50 Shoulder Taps

20 Double Unders, 50 Shoulder Taps

*15min time Cap

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 18
45 Wallballs Sq Jumps (R+20/14, Rx 16/12)

30/24 Cal Row Ski or 21/17 Bike

15 Deadlifts (R+ 275/185, Rx 225/155)

*Home Cal sub 60 step ups or 30 box jumps

*expect to complete around 2+ to 3+ rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10 up dog down dog

10 Shoulder taps

10 Warrior Squat

B: Metcon (Time)

30-20-10

Pendlay rows

Strict Handstand Push-ups on box

C: Metcon (4 Rounds for weight)

On the 4:00 x 6 Rounds:
250 Meter Run

10 V-ups

5-5-4-4-3-3 Hang Power Cleans

*Build In Weight On Hang Power Clean

*After completing the 3 listed movements, you’ll rest until the next round begins

*Rounds begin every 4 minutes [0-4-8-12-16-20] *With each round, we’ll build in weight on the hang power clean

Rounds 1-2: 5 Hang Power Cleans

Rounds 3-4: 4 Hang Power Cleans

Rounds 5-6: 3 Hang Power Cleans

*Your score for each round is the weight lifted for the hang power cleans

*There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest

*These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT

Chest: 5 Rounds: (Time cap 20min)

8 KB Single Arm Floor Press per side (53/35, 44/26)

8 KB Offset Push-up per side (Angle to the floor)

8 Diamond Push-ups

8 Burpees over the KB

Core: AMRAP 15

20 Abmat Situps

20 Russian Twist w/Abmat

20 Bicycle Crunches

20 Ankle Touches

20 Vups/Knee-ups

1min Plank

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
5 Inchworms

10 squats

20 Single Leg Glute Bridges (10 Each Side)

20 Jumping Jacks

B: Squat Snatch (Build to a HEAVY Single)

C: Metcon (Time)

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

20 Lateral Barbell Burpees

20 Overhead Squats

20 Lateral Barbell Burpees

20 Squat Snatches

*The intended time range for this workout is between 5-10 minutes

*15 time Cap (~3 min per station) to preserve the desired stimulus

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

3 Rounds - Time Cap 18min
16 DB Box Step Overs (50/35, 40/25)

14 DB Deadlift

12 DB Power Clean

100m Farmers Carry

400m Run

B: Metcon (Time)

3 Rounds - Time Cap 16min
20 Box Step Ups

16 Hollow Rock

14 Push-ups

12 Burpees

400m Run

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time

Buy in:

100 Double unders (Scale: 240 Singles)

12 Squat Snatches (R+95/65, Rx 75/55)

30/25 Cal Row/Ski or 20/15 Bike

10 Squat Snatches (R+115/75, Rx 95/65)

30/25 Cal Row/Ski 20/15 Bike

8 Squat Snatches (R+125/85, Rx 115/75)

30/25 Cal Row/Ski 20/15 Bike

6 Squat Snatches (R+135/95, Rx 125/85)

30/25 Cal Row/Ski 20/15 Bike

4 Squat Snatches (R+155/105, Rx 135/95)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

3 Rounds:

10 Drunken mt Climbers

10 Up dog down dog

10 Alt Reverse Lunges

B: Metcon (Time)

500 Meter Run

20 DB Alt Renegade Rows (R+60/40, Rx 50/30)

500 Meter Run

50 Alt DB Power Snatches

500 Meter Run

20 DB Alt Renegade Rows

500 Meter Run

*We expect this piece to take around 15-25 minutes to complete

*two DB for RR, one DB for Snatch

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