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

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Child’s Pose on Box: 1 Minute

Kettlebell Squat Hold: 1 Minute

B: Warm-up (No Measure)

400m run Easy Jog

30 Seconds Each:

Box Step-ups

Russian Baby Makers

Single Kettlebell Deadlifts (Between Legs)

Lateral Box Step-overs

Slow Air Squats

Russian Kettlebell Swings

Box Jumps with Step Down

Kettlebell Swings

C: Metcon (4 Rounds for reps)

4 Rounds, Not for Time: (10min Time Cap)
Max push ups

250m Run Recovery between sets

*Record total number of push ups

D: Metcon (Time)

3 Rounds
1 Round of "Kelly with wallball jump sq"

1 Round of "Helen with rows"

1 Round of "Helen with rows":

400m Run

21 Kettlebell Swings (R+53/35, Rx44/26)

12 Bent over KB rows

*The intended time range here is between 20-30 minutes

*35min time Cap

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

200 Jumping Jacks (Every 50 = 10 Burpees)

B: Metcon (Time)

AMRAP: 10min (Same weight for both movements)
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)

1 MIN REST…IMMEDIATELY TO…

Cash-out/time remaining: 200 Abmat Situps (Every 20 = 10 Russian Twist)