HomeGrown AthletX - Functional Fitness

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Warm-Up:

3 Sets: for Quality

1:00 Row or 200m Run

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

:20/:20 Single Arm Arm Plank

:20/:20 Side Plank

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Go Over the Turkish Get-Up for 5-7 minutes

Turkish Get Up (Every 90 seconds x 8 Sets
1/1 Turkish Get-Up)

We are looking to perform 1 Turkish Get-Up on either side in each 90 second time frame with the goal of challenging loads and working on quality form throughout.

"Crank" (Time)

3 Rounds for Time

500m Row

100m Farmers Carry

400m Run

100ft Sandbag Carry

Farmers Carry:

Dumbbells @ 2x(Rx70/50, S 60/40)

Kettlebells @ 2x(Rx70/53, S 53/44)

Sandbag:

(Rx150/100, S 75/50)
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Goal Time Domain: 17-21 minutes

Time Cap: 25 minutes

Primary Objective: Complete each round in as close to 6 minutes as possible

Secondary Objective: Maintain consistent pacing across all rows and runs.

RPE: 7/10

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)

Abmat volleyball

Back Squat (5x4)

Metcon (No Measure)

3x

4 min:

200 run

20 kb swings

Max hanging knee raises

Rest one minute

HomeGrown AthletX - HGX-FIT

Core/Accessories (No Measure)

EMOM 10: Core

Abmat sit-ups

Russian twists

Vups/Knee ups

Flutter kicks

Scissor kicks

Ankle touches

Hollow rocks

Tall kneeling halos (clockwise)

Tall kneeling halos (counter clockwise)

Plate ceiling crunches

***

4 sets

8/8 DB bent over rows

10/10 DBs Renegade rows with a twist

12/12 DB Bear plank pull through

***

3 sets

10/10/10 DB angle side delt raise/front delt raise/shoulder press

HomeGrown AthletX - Functional Fitness

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Warm-Up:

2:00 Cardio Choice

—-

2 Sets: For Quality

20/20 Line Hops

10 Knee Hug + Lunge and Twist

10 Down Dog Toe Touches

10 Hollow Rocks + 10 second Hollow Hold

20 Glute Bridges

Specific Prep and Primer

Specific Prep (3-5min)

Primer (2min)

10 Double Unders (each)

8 Abmat Sit-Ups (each)

6 Wall Balls (each)

4/3 Bike Calories (each)

"The Expendables" (Time)

3 Rounds for Time with a Partner

100 Double Unders

80 Abmat Sit-Ups

60 Wall Balls

40/35/30 Calorie *Bike

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Wall Ball: (Rx 20/14, S 16/12), 10/9ft

Work can be split anyway you want with your partner to achieve the best overall time

M/M, M/F, F/F

*40/35/30 Calorie Echo

44/38/33 Calorie Assault Bike

48/43/38 Calorie Bike Erg
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Goal: 8-10 min / round, 24-30 min

Time Cap: 35min

Primary Objective: Split workload evenly with your partner for the duration of the 3 rounds

Secondary Objective: Increase intensity and speed over the 3 rounds. Ideally descending splits on each round.

Stimulus: A blend of midline stability and leg stamina / Partner Chipper Style Flow (1:1 Work : Rest)

RPE: 7-8.5/10

This should build over the course of the movements with each bike ending fast and building across all 3 rounds

Mobility

1:00-2:00 Foam Roll Calves and Quads

1:00 Down Dog to Updog , Alternating Every 10 seconds

1:00/1:00 Couch Stretch

1:00 Child's Pose

HomeGrown AthletX - Functional Fitness

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Warm-Up:

8:00 EMOM

Minute 1: Cardio of Choice

Minute 2: :20/:20 World's Greatest Stretch

Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time

Minute 4: *Barbell Complex

* Barbell Complex

10 Barbell Romanian Deadlift

8 Tall Muscle Cleans

6 Strict Press

Specific Barbell Prep + Get to Working Loads (8-10 minutes)  (No Measure)

Perform 2 Cycles, Adding Loads

- Clean Pull

- Power Clean

- Front Squat

- Squat Clean

- Split Jerk

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Then build to working Loads for the Clean and Jerk

Clean and Jerk (Squat Clean & Jerk
For Load:
Every 90 seconds x 10 Sets
1 Squat Clean & Jerk)

Starting @ 70% and building to the last 4 sets at 85%

% is Based on 1RM Clean & Jerk

"Lock, Stock and Two Smoking Barrels" (6 Rounds for weight)

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups

Deadlifts:

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 5 Reps @ 75%

Set 5: 3 Reps @ 80%

Set 6: 1 Rep @ 85-90%
Strict Handstand Push-Ups:

Add Deficit if 6-8 Reps is Easy, Move to Box Piked Handstand Push-Up if 6-8 is challenging

Primary Objective: Hitting quality high percentage work

Secondary Objective: Maintain quality strict handstand push-up positions for 6-8 reps.

Stimulus: Lower Body + Upper Body Strength

RPE: 6/10

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)

Circle Game -

Squat - pass

DL - pass

Plank - pass

20x each

Ladder!

Hang Power Clean (5x4)

Metcon (No Measure)

3x

200 m row or ski

1 rope pull to stand

5 burpee to target

Rest 2 min

10 burpee to target

2 rope pull to stand

Max cals on machine

HomeGrown AthletX - Functional Fitness

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Warm-Up:

400m Run

:40 Glute Bridge Hold

:30 Down Dog Calf Gas Pedals

:20/:20 Samson Stretch

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2 Sets: For Quality

6/6 Single Arm Ring Rows with Rotation

10 Deep Lunge Mountain Climbers

6 No Jump Burpees

6 Jumping Pull-Ups

Strength (5 Rounds for reps)

5 Sets

:30 second on / :30 second off

Max Renegade Rows

Load: (Rx50/35, S 40/25)

"The Transporter" (AMRAP - Rounds and Reps)

20 minute AMRAP

3 rounds of:

200m Run

1 Rope Climb

5-10-15 Burpee Pull-Ups

Right into 3 rounds of:

400m Run

2 Rope Climbs

20-25-Max Burpee Pull-Ups

Rope Climb: 15ft

Flow:

200m Run + 1 Rope Climb + 5 Burpee Pull-Ups

200m Run + 1 Rope Climb + 10 Burpee Pull-Ups

200m Run + 1 Rope Climb + 15 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups +

400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time

Score = Rounds + Reps
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Goal: Get into the Max Rep Round of Burpee Pull-Ups

(5 Rounds + 400m Run + 2 Rope Climbs + 1 (or more) Burpee Pull-Ups)

Primary Objective: Complete 5 Rounds of the workout

Secondary Objective: Maintain a consistent hard pace on the run today in order to bank some time to complete the rope climbs and burpee pull-ups.

Stimulus: Aerobic

RPE: 7/10

This should be a steady grind of a workout with focus on good quality pacing and consistency on the rope and burpee pull-ups.

HomeGrown AthletX - Legends

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Metcon (No Measure)

Interval training:

Every 4min

:90sec of row or ski

12 DB shoulder press

12/12 DB bent over rows

15 Red band lat pulls

15 Red band face pulls

**Rest :90sec b/t rounds

HomeGrown AthletX - HGX-FIT

Pendlay Row (8 x 8 starting at 65% and building each set
B/T each set: 8 weighted BB curls)

Bent Over Row (8 x 8 starting at 65% and building each set
B/T each set: 8 weighted BB reverse curls)

Metcon (No Measure)

3 rounds

12 seated banded rows

10 DBs hammer curls

****

3 rounds

12 banded face pulls (upper chest level)

10 weighted BB drag curls

HomeGrown AthletX - Functional Fitness

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Warm-Up:

8-12 EMOM, 2-3 sets

Minute 1: Cardio Choice

Minute 2: 10 Russian KBS + 10 Goblet Squats

Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in

Minute 4: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World's Greatest Stretch

Round 3: :60 Thoracic Squat Rotations

Specific Barbell Prep (4-6 min)

Focus on bracing and breathing mechanics in the squat with the goal of 20x1 Tempo

–

Perform

10 Empty Barbell Reps

5 Reps @ 50-55%

3 Reps @ 60-65%

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Then Get starting Loads on the Barbell

Back Squat (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

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This is to be done as 5 reps, then 3 reps, then 1 rep within every 4:00 minute segment just as we did 2 weeks ago. This will have athletes adjusting weight quickly and ending with 80-85% on the bar for the final rep of 9 within each set. This creates a good volume dose as well as allowing athletes to tackle heavier loads in a cluster set style lifting session.

"Crank" (AMRAP - Rounds and Reps)

8:00 AMRAP

20 American Kettlebell Swing

10 Box Jumps

50ft Single Arm OH Walking Lunge (25ft down/25ft back)

Load: (Rx53/35, S 44/26)

Box Height: (Rx30/24, S 24/20″)

Score = Rounds + Reps
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Goal: 3 Rounds

Time Domain: ~2:30 / round

Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 2-2:30 then things will settle in a bit as fatigue builds in the quads.

Primary Objective: Maintain unbroken sets on the Kettlebell Swing + unbroken 25ft (7.5m) segments on the Lunge

Secondary Objective: Keep a steady and smooth pace on the box

Stimulus: Leg stamina and muscular endurance

RPE : 8/10

Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining towards the final 3 minutes of the AMRAP.