HomeGrown AthletX - Functional Fitness

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General Prep (8-10 min)

3 Sets: For Quality

9/7 Calorie Echo Bike

:15 Dead-Hang + :15 Active Hang

:10 Hollow Hold + :10 Arch Hold

8 Archer Push-Ups (4 Each)

6/6 Reverse Lunge to High Knee

Specific Prep: (5-7min)

Toes to Bar Prep:

6 Kip Swings

6 Knee Raises

6 Toes to Imaginary Target

6 Toes to Bar or Scaled Variation (Alt Toe to Bar, Toe to Target, Knees to Chest)

Barbell Cycling Prep: 2 Rounds (Using an empty barbell, then light weight)

5 Snatch Deadlifts + 5 Snatch High Pulls

5 Hang Power Snatch → 5 Full Power Snatch

5 Strict Press → 5 Push Press

3 Bar Facing Burpees

“If you Ain’t First, You're Last” (Time)

For Time:

60 Toe to Bar

20 Bar Facing Burpees

70/50 Cal Row or Ski or 50/35 Cal Bike

20 Bar Facing Burpees

60 Power Snatch

20 Bar Facing Burpees

60 Push Press

Barbell: 75/55lb, 34/25kg
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Time Domain: 18-22min

Time Cap: 25min

Primary Objective: Strategically break all the working movements between the burpees into manageable chunks that will allow you to stay moving and steady throughout the workout.

Secondary Objective: Maintain Consistent pacing throughout the workout on the Burpees.

Stimulus: Chipper / Full Body Muscular Endurance and Stamina

RPE: 9/10

Mobility

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

Foam Roll Hamstrings and Lower Back

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog

Plate oh carry

Inchworm to push up

Plank shoulder taps

Scorpion

Banded pull aparts

KB halos

KB Windmill

KB waiter walk

Tuck ups/alt. v-ups

Push Press

Shoulder to Overhead

16 min EMOM (No Measure)

Min 1: 10 DB bench press

Min 2: 12 tuck ups or alt. v-ups

Min 3: DB oh/mixed rack carry

Min 4: 2-3 wall walks or inchworm w/ push-up

HomeGrown AthletX - Legends

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Metcon (No Measure)

Interval training:

Every 4min

:90sec of row or ski

15 Air squats

10 DB bent over rows

10 Single arm lat pull (right)

10 Single arm lat pull (left)

10 Lat pulls (both arms - together)

15 Red band face pulls

**Rest :90sec b/t rounds

HomeGrown AthletX - Functional Fitness

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General Prep: (5-7 minutes)

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

–

3 Rounds:

10 Air Squats

5/5 Single-Leg Glute Bridges

5/5 Lateral Lunges

15 Jump Rope (Single Unders or Penguin Taps)

Mobility & Activation (5-7 Minutes)

:30 W all Sit with Medball Squeeze

:30/:30 Goblet Squat Ankle Mobility

:30/:30 Banded Hip Opener

:30 Kettlebell Dead-Bugs

Hip Explosive Activation:

2 Sets: For Quality

5 Broad Jumps

5 Tempo Back Squats 31x1

Specific Prep (5-7 minutes)

Build-Up Sets (Light to Moderate Load)

5 Reps @ ~40%

5 Reps @ ~55%

3 Reps @ ~65%

Back Squat (Back Squat
Every 2:30 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+

% is Based on 1RM Back Squat)

We are looking to hit each one of these sets on the 2:30 mark to allow at least 2:00 between each one of these sets. This will allow us to brace well, fire fast, and recruit the necessary strength in order to hit each set well.

"The Cougar in the Car" (AMRAP - Rounds and Reps)

8:00 AMRAP

2-4-6-8-10-12...

Medball Cleans

10-20-30-40-50-60....

Double Unders

Medball: (Rx 20/14, S 16/12)

Single Unders 20-40-60-80-100…
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Goal: 7+ Rounds (Into the round of 16 Medball Cleans + 80 Double Unders

Primary Objective: Complete 7 Rounds of the workout. The focus being on keeping a steady and smooth pace with the first 4 rounds of this moving very quickly before the reps start to add up in rounds 5,6, and 7

Secondary Objective: Unbroken Sets on Double Unders

Stimulus: Leg Stamina / Short Burner

RPE: 7/10

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (Every 2min for 10min
5x5 starting at 75% and building each set
B/T sets 8 weighted BB bicep curls)

Yates rows (Every 2min for 10min
5x5 starting at 75% and building each set
B/T sets 8 weighted BB reverse curls)

C: Metcon (No Measure)

Supersets: Each for 3rds

8/8 DB Gorilla rows

8 Seated DBs bicep curls

***

15 Banded tall kneeling lat pulls

8 Hang DBs bicep curls (preacher style)

***

15 Banded lat rows

8/8 SA DB seated preacher curls

HomeGrown AthletX - Functional Fitness

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General + Specific Prep (8-10min)

2:00 Cardio Choice

—

3 Sets: For Quality

12 Glute Bridge Banded Pull-Aparts

5/5 Kettlebell Halos

5/5 Kettlebell Windmill

8 Tuck-Ups + 8 Alternating V-Ups

:15 Nose to Wall Handstand Hold

–

Then take 3-5 min to load bars.

Shoulder Press (Strict Press
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%)

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We are going to take a classic approach today to the strict press sets with each set being completed on the 2:00 mark with the focus of hitting quality reps, having a good amount of rest and then increasing loads down to the single on each series of 5-3-1. You should feel like you get substantial rest here in order to tackle these loads.

"Crepes Are Just Thin Pancakes" (Checkmark)

16:00 EMOM

minute 1: 10-15 DB Bench Press

minute 2: 15-20 V-Ups

minute 3: 50/50ft DB/KB Mixed Rack + Overhead Carry

minute 4: 3-5 Wall Walks

Dumbbells: 2 x (Rx50/35, S 40/25)

Kettlebells: 2 x (Rx53/35, S 44/26)
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Goal: Complete each movement in under 50 seconds.

Time Domain: 40-50 sec for exercise.

Primary Objective: Unbroken Reps across all movements.

Secondary Objective: Maintain the upper range of each movement rep scheme.

Stimulus: Muscular Endurance + Strength Builder

RPE : 6/10

HomeGrown AthletX - Functional Fitness

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General Prep: (8min)

8:00 minutes, For Quality

12/9 Calorie Row

8/8 Curtsey Lunges

6/6 Kettlebell Chainsaw Row

8 Russian Kettlebell Swings

8 Goblet Cossack Squats

Specific Prep  (2-3 minutes) 

2 Sets: For Quality

6 Barbell Upright Rows

6 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

6 Front Squats

Workout Primer

1 Round through, touching on weights and movements you are planning to hit for the day.

8/6 Calorie Row Ski or Bike

5 Front Squats

5 Pull-Ups or Pull-Up Modification (Banded Strict Pull-Ups / Jumping Pull-Up)

"Shake n' Bake" (Time)

For Time:

3 Rounds

30/24 Cal Row or Ski or 21/17 Cal Bike

15 Front Squats

30 Pull-Ups

Load: (Rx155/105, S 125/85)
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Goal Time Domain: 15-18 minutes

Time Cap: 22 minutes

Primary Objective: We are looking to complete each round in sub 5-6 minutes.

Secondary Objective: Focus on a priority movement. This will probably be either the Front Squat or Pull-Ups and use this as a good day to lean into development here of big sets on one or the other. The goal will be to maintain good positions and consistent sets across all 3 rounds of each movement.

Stimulus: Full Body Muscular Endurance Triplet

RPE: 8/10

- This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

Mobility

1-2 Sets

1:00/1:00 Banded Lat Stretch

1:00 Elevated Prayer Stretch

1:00 Seated Chest Stretch

Foam Roll Lats / Upper Back

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training:

100 DBs shoulder to overhead

100 KB swings

***

250M weighted farmers carry (Dealers choice)

100 KB high pulls

250M weighted farmers carry (Dealers choice)

100 DBs hammer curls

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Every :90sec
4 x 3 at 88-90% (from current 3rep))

B: Metcon (No Measure)

4 sets

8 DBs Incline bench press (use one 45# plate)

8 DBs Incline close press

8 DBs Incline flys

****

3 sets

8 DB pullover

8 Bench dips

8 Diamond push-ups

8 Standing flys

****

Remaining time: Core/GHD

HomeGrown AthletX - Functional Fitness

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General Prep (8-10 min)

400m Run

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

–

2 Sets: For Quality

10 Ice Skater Hops

10/10 Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Clean + 5 Strict Press+ 8 Behind the Neck Elbow Punch throughs

Specific Barbell Prep (5-7 min)

*Add Loads: Barbell off the floor

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

Slow Pull Power Clean

Push Jerk

Power Clean

Push Jerk

Power Clean + Push Jerk (Take 10 minutes to Establish
3RM Power Clean and Push Jerk)

% is Based on 1RM Clean and Jerk

-This complex must be unbroken.

Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your Clean and Jerk

- We can look to modify this complex for newer athletes to 3 Hang Power Cleans and Push Jerks

“Piss Excellence”  (Time)

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

6 Power Clean and Push Jerks

Box: (Rx24/20, S 20/16″)

Barbell: (Rx 185/125, S 155/105)
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Time Domain: 11:00-15:00

Time Cap: 18:00

Primary Objective: Consistency on the Barbell. Looking to keep each set of Power Clean and Push Jerks in under 45 seconds (9 sec / rep)

Secondary Objective: Looking to complete the run + burpee box jump overs in under 2:00 minutes each round.

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10