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"

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