HomeGrown AthletX - HGX-FIT

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A: Pendlay Row (Every :90sec for 5 sets
8reps starting at 85%
B/T sets 8 weighted BB bicep curls)

Yates rows (Every :90sec for 5 sets
8reps at 85%
B/T sets 8 weighted BB reverse curls)

C: Metcon (No Measure)

Supersets: Each for 3rds

8/8 DB Renegade rows

8 Seated DBs bicep curls

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15 Banded tall kneeling lat pulls

8 Hang DBs bicep curls (preacher style)

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15 Banded lat rows

8/8 SA DB seated preacher curls

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (4-5 min)

2 Sets: For Quality

:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.)

:15 Dead Hang + :15 Active Hang

:30 Puppy Dog Pose

General and Specific Prep (6-8min)

2 Sets: For Quality

20 Double Unders or 40 Single Unders

4 Jumping Pull-Ups + 2 sec Eccentric (Lat Activation)

5 Barbell Strict Press + 5 Barbell Push Press (Empty)

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1 Set

20 Double Unders or 40 Single Unders

4 Burpee Pull-Ups

4-6 Push Press @ Working Load

Accessory (Checkmark)

3 Sets: For Quality

10-12 Ring Rows

4-6 Ring Dips or 8-10 Ring Push-Ups

:20-:30 Dual Kettlebell Overhead Hold

"Make Me" (AMRAP - Rounds and Reps)

12:00 AMRAP

50 Double Unders (A: 100 singles)

10 Push Press

5 Bar Muscle-Ups (A: Burpee Pull-Ups)

Load: (Rx 95/65, S 75/55)
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This is a moderate-to-high skill gymnastics and barbell cycling workout with aerobic conditioning through double unders. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across 12 minutes.

Goal: 6+ Rounds

Stimulus: Gymnastics Skill and Upper Density

This is a high interference workout that will challenge athletes to keep consistent transitions, pacing strategies and work on efficiency throughout the entire AMRAP.

Maintain Consistent Paces round to round

Have a strategy for Bar Muscle-Ups for those doing Bar Muscle-Ups, for those on Burpee Pull-Ups, work for a good steady pace that does not jack your heart rate up.

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps

Specific Barbell Prep (5-7 min)

*Add Loads: Barbell off the floor

Build over the Course of 3-4 sets to 70-75% performing Complex

Squat Snatch

Hang Squat Snatch

Squat Snatch

Snatch (Every 2:00 x 5 Sets
3 Hang Power Snatch
3 Overhead Squats
*add a 1-2 sec Pause in Overhead Squat to reinforce good positions and stability for new athletes

Working positions and keeping things light, build awareness around hip extension, bar path, )

% is Based on 1RM Squat Snatch

This complex must be unbroken. If you feel good, you may build over 85% on the final lift

Stimulus: Weightlifting Proficiency / Speed + Power Development

This is meant to be a focused weightlifting day, building confidence in the Snatch

RPE: 6/10 *Loading is high, but overall fatigue on the body should be low

Key focus areas:

Bar Path and Tension in the Overhead Squat / Catch Positions

Consistent Footwork as the loads increase

Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%
)

% is Based on 1RM Back Squat

Stimulus: Absolute Strength Development

We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell

RPE: 7/10 *Loading is high, but overall fatigue on the body should be low

Key focus areas:

Bracing and Breathing Technique / Keep Global Tension

Controlled Descent + Fast Ascent

Optional Accessories (Checkmark)

3 Sets: For Quality

5/5 Single Leg Lateral Box Jump

15 Weighted Hip Extensions

:30-:45 Sorenson Hold

HomeGrown AthletX - HGX-FIT

A: Bench Press (EMOM for 6 sets
3 reps at 90-92%)

B: Metcon (No Measure)

5 sets

8 DBs Barrel press

8 DBs Close grip press

8 DBs Standing flys

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2 sets

20/20 BB reverse curl/shoulder to overhead

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3 sets

8 DBs tempo (3.1.3.1) bicep curls (against wall)

8 DBs skull crushers

8 DBs tempo (3.1.3.1) hammer curls (against wall)

8/8 DB offset push-ups

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partners moving together

12 DBs Hammer curls (seated)

12 DBs Shoulder to overhead (seated)

12 DB or DBs High pull

250M DBs Farmers carry

20 DB or DBs Box step ups

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (6-8 min)

400m Run

1:00 Row or Bike

5/5 World’s Greatest Stretch

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

1:00 Row or Bike

General and Specific Prep (5-7min)

Practice Efficiency on Burpee Box Jump Overs by performing 2 sets of 3-4 reps working on staying low and close to the box and either stepping or jumping up to the bar.

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Then perform one mini-primer

200m Run

9/7 Cals Row Bike or ski

5 Burpee Box Jump Overs

9/7 Cals Row Bike or Ski

"Bad Luck and Trouble" (Time)

3 Sets: For Time

400m Run

20/16 Cals Row Ski or 14/11 Bike

15 Burpee Box Jump Overs

20/16 Cals Row Ski or 14/11 Bike

400m Run

Rest 3:00 b/t sets

Box: (Rx24/20, S 20/16″)
Goal: 9-11 minutes per set

Time Cap: 12 minutes per set

Overall Time Cap: 40 minutes

Stimulus: Aerobic Stamina and Muscular Endurance / Lactate Threshold

This is a high-output, aerobic-heavy workout that demands consistent pacing across all sets. Overexertion early on will lead to slower times in later rounds. The focus should be on smooth transitions and steady movement rather than sprinting through any one section.

RPE: 8.5/10

Key focus areas:

Maintain sustainable pacing on the runs and machines

Keep burpee box jump overs smooth and controlled

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (4-6 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

General Prep (4-6 min)  

2 Sets: For Quality

10 Glute Bridge Banded Pull-Aparts

10 Tuck Ups

6/6 Single Arm Rotational Ring Rows

5 Tall Muscle Clean + 3 Front Squats + 3 High Hang Squat Cleans

Specific Prep (10-12min)

Build to 65% on DB Bench Press

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Add Loads to Barbell for Cleans and focus on the Hang Position from the knee to the hip. Build loads over 3-4 sets to 70%

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Go Over Rope Climb skill work and go through modifications.

"Without Fail" (5 Rounds for time)

Every 3:00 x 5 Sets

8 DB Bench Press

4 Hang Squat Clean

2 Rope Climb

DB Bench Press @ 65%

Hang Squat Clean @ 70%+
This strength & skill-focused EMOM requires controlled lifting, efficient transitions, and smooth rope climbs to maximize recovery within the 3:00 window. Prioritizing consistency over speed will lead to the best results.

RPE: 7-8/10

Rest Expectation:

Target: ~45-60 sec rest per round

Advanced: ~75+ sec rest

If struggling: Reduce weight or modify rope climbs

Pacing Strategy:

Keep each round ~2:00-2:15 to allow 45+ sec of rest.

Efficient transitions—minimize unnecessary walking.

Stay in control on the rope—avoid sloppy footwork.

HomeGrown AthletX - Functional Fitness

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General Prep: (8-10min)

3 Rounds:

1:00 Easy Cardio (Row, Bike, Ski, or Jump Rope)

6/6 Single Arm Kettlebell Deadlifts (Kettlebell Between Feet)

1 Wall Walk + :20 Wall Facing Handstand Hold

10 Hollow Body Rocks or 20s Hollow Hold

Specific Prep: (3-5min)

2 Sets

6 Dual Kettlebell Clean, light load to moderate load

6 Dual Kettlebell Press / Jerk , light to moderate load

10 Wall Facing Shoulder Taps

6-8 Short Range GHD Sit-Ups

6-8 Calories on the Rower

Freestanding Handstand Hold (Time)

10-15 minutes

Freestanding Handstand Hold Practice

"Jacked Up on Mountain Dew" (Time)

20:00 EMOM

minute 1: 8 Dual Kettlebell Clean and Jerk

minute 2: 16 GHD Sit-Ups

minute 3: 25ft Handstand Walk

minute 4: Max Cal Row

minute 5: Rest

Load: 2x(Rx53/35, S 44/26)
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Primary Objective: Maintain consistent effort across all 4 rounds without early burnout.

Secondary Objective: Increase calorie output on the row as rounds progress.

Stimulus: Full-body strength & conditioning , incorporating explosive lifting, midline endurance, gymnastics, and a max-effort row.

RPE: 6-9/10 , building intensity over rounds with a strong push on the rower.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Head, Shoulders, Knees and Cones

Stretching:

Updog, down dog

Bird dog

Scorpion

Cossack squats

Leg swings

Air Squats

Arm circles

Front Squat

Odd Object AMRAP (No Measure)

400 run/ski/row or 15 cal bike

6 sandbag cleans

6 box get overs

1 sled push

HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (EMOM
5 reps at 80-85% of 1RM)

B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
8 DB seated rear delt raises)

C: Metcon (No Measure)

2 sets

10/10/10

Angle delt raise/front delt raise/Arnold press

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3 sets

8 DBs skull crushers (45 degree angle)

8 Plate tricep ext (behind the neck)

100M Plate ovhd carry