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HomeGrown AthletX - Functional Fitness
Warm-Up:
400m Group Run
—
2 Rounds
10 Wrist Rocks
10 Alternating Calf Stretches
10/10 Hip Circles
10/10 Kneeling Thoracic Rotations
10 Alternating Bird Dogs
—
Specific Prep
5 Cycles of Complex (Empty Barbell)
High Hang High Pull
High Hang Muscle Clean
Hang Power Clean
Low Hang Power Clean
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Wall Wall Efficiency:
Perform 2 Partial Wall Walks, Focusing on Start and Maintaining Hollow as Body goes up the wall.
Then 2 Wall Walks, For Speed and Efficiency
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Build over the course of 3-5 Sets to working loads on the barbell. Barbell Loads should not exceed 70% of 1RM
Workout Primer
200m Run
3 Power Cleans @ Working Loads
2 Wall Walks
"Wrecking Ball" (Time)
For Time, With a Partner
3 Rounds
400m Run (Together)
15 Power Cleans
10 Wall Walks
*All reps are combined between you and your partner
Barbell: (Rx 205/145, S 155/115)
Wall Walk: 10in From Wall
Score = Time
Goal: 16-20 minutes
Time Cap: 25 minutes
Primary Objective: Consistently execute power cleans and wall walks with quick, strategic work-rest splits , allowing both partners to maintain intensity.
Secondary Objective: Maintain an even, controlled run pace , ensuring neither partner redlines before the barbell and gymnastics work.
Stimulus: A blend of aerobic endurance, weightlifting power, and upper-body stamina. Athletes will need to push the pace on the run while managing grip and shoulder fatigue through the cleans and wall walks.
RPE: 8/10 —
This is a high-effort workout that demands steady pacing and smart rep management to avoid burnout, especially on the wall walks.
HomeGrown AthletX - Functional Fitness
Warm-Up:
2:00 Cardio Choice
–
2 Sets: For Quality
10 Bootstrap Squat
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
10 Cossack Squats
10 second Chin Over Bar Hold
Specific Barbell Prep (5-7 minutes)
Back Squat
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 65%
Then Working Loads on the Bar
Back Squat (Every 2:00 minutes x 6 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%
% is Based on 1RM Back Squat
Record Each Working Weight
)
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The goal here is to be able to hit repeatable reps at higher percentage weight. The key focus here will be dialing in the time between reps in order to hit quality reps and catch in a quality front rack position. The focus should be consistency of the feet and fast elbows punching under the bar.
"Little E" (AMRAP - Reps)
8:00 AMRAP
Max Wall Balls
Starting at 0:00 and EMOM, Complete 6/5 Strict Pull-Ups
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
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Goal: Accumulate as many wall ball reps as possible while staying consistent with strict pull-ups. Athletes should aim for at least 80+ total wall balls across the workout.
Primary Objective: Sustain steady wall ball sets and minimize transition time between pull-ups and returning to the wall ball.
Secondary Objective: Unbroken Sets of Strict Pull-Ups
Stimulus: Midline and shoulder stamina under fatigue. Athletes must balance heart rate control with upper-body endurance.
RPE: 7.5/10—Moderately uncomfortable. The workout requires managing breathing and local muscular fatigue, especially after the later rounds of pull-ups.
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Bike 20 cals
Stretching:
Updog/down dog
Bird dog
Thread the needle
Inchworm w/ push-up
Superman
Hollow rock
PVC pipe
Power Snatch (5x3
In between each set work on pull-ups or jumping pull-ups )
Happy World Down Syndrome Day! (AMRAP - Rounds and Reps)
AMRAP
3 heavy-ish deadlift
21 jump rope
25 wall balls
HomeGrown AthletX - Functional Fitness
Warm-Up:
2:00 Cardio Choice
10 PVC Pipe Around the Worlds
:15/:15 second Standing PVC Pipe Prayer Stretch
–
2 Sets: For Quality
5/5 Single Arm Dumbbell Snatch
5/5 Single Arm Dumbbell Strict Press
10 Hollow Rocks
10 Arch Rocks
Specific Barbell Prep (5-7 minutes)
2 Sets: Empty Barbell
3 Hang Muscle Snatch
3 Hang Power Snatch
5 Strict Press
–
3 Sets: Building Loads
1.1.1 Power Snatch, building to 70%
3-5 Strict Press, building to 70%
"Dozer" (16 Rounds for weight)
24:00 EMOM
minute 1: 1.1.1 Power Snatch
minute 2: *Strict Press
minute 3: 10-15 Straight Leg Weighted Sit-Ups
minute 4: Rest
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- Power Snatch @ 70%+ of 1RM Power Snatch
- Weighted Sit-Ups: (Rx25/15, S 15/10)
- Strict Press
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%
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Goal: Build to 80-85% on the Power Snatch
Primary Objective: Develop power and barbell proficiency under a structured EMOM while maintaining volume and control in the strict press.
Secondary Objective: Engage midline endurance with weighted sit-ups, reinforcing core strength to support overhead positions.
Stimulus: Olympic lifting skill and strength development with an emphasis on overhead stability, barbell cycling mechanics, and midline control.
RPE: 6-7/10—Barbell work should be heavy but repeatable, avoiding technical breakdown. The strict press will feel challenging in later rounds, but each set should be controlled.
Accessories (Checkmark)
3-4 Sets: For Quality
:20 second Dual Kettlebell Overhead Hold
:30/:30 second Paloff Press Hold
:40 second Weighted Plank
Rest as needed b/t sets and exercises
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner or together:
Seated on a box: Complete with right arm - then repeat with left arm
8 DB Single arm Zottman curl
8 DB Single arm shoulder to overhead
8 DB Single arm clean to overhead
200M DB Single arm overhead carry
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
3 Couplets: Back
Every 2min for 8min
8 Pendlay rows
16 DB Bent over rows
Rest :90sec
Every 2min for 8min
8 Bent over rows
16 DBs Alt Gorilla rows
Rest :90 sec
Every 2min for 8min
8 Yates rows
16 DBs Alt Renegade rows
B: Metcon (No Measure)
Grip strength: EMOM 12min
Static hold: BB (225/185)
100' DBs Farmers carry (70/50)
Dead hang - Rig
HomeGrown AthletX - Functional Fitness
Warm-Up:
2 Sets: For Quality
1:00 Cardio (Bike or Row)
10 Alternating Box Step-Ups
:30 second Tall Plank Bird-Dog
:30 second Feet Elevated Glute March
Specific Prep and Touches (8-10 minutes)
Touch on Row Technique, working on smooth return, chain path, then driving through the legs and utilizing the body.
Practice 1:00
Practice Box Jump Over Efficiency: Stay low and close to the box and learn to turn and go. Keep things aerobic.
Hit 6-8 Reps
Work on step-over cadence and where to hold the dumbbell.
Hit 6-8 Reps
Accessories (Checkmark)
For Quality:
4 Sets
18 Seated Leg Extensions , Heavy
6/6 Lateral Lunges , Heavy
Perform the seated leg extensions at a burnout tempo, where we’re maintaining control but moving quickly. This should be heavy for the rep scheme/prescription, but will not be an overly heavy load in the grand scheme of things.
Primer (2 minutes)
20 sec Row or Bike
10 sec Transition
20 sec Box Jump Overs
10 sec Transition
20 sec Bike or Row
10 sec Transition
20 sec Dumbbell Box Step-Overs
"Big Rig" (Time)
2 Rounds For Time:
40/32 Cal Row ore Ski or 28/22 Cal Bike
50 Box Jump Overs
40/32 Cal Row ore Ski or 28/22 Cal Bike
50 Single Dumbbell Step-Overs
Box Height: (Rx24/20, S 20/16″)
Dumbbell: (Rx50/35, S 40/25)
Score = Time
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Goal: 20-30 min
Time Cap: 35min
Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 10-14 minutes, leaving enough energy for a strong second round without excessive fatigue.
Primary Objective: Consistent movement through all stations while minimizing unnecessary rest, particularly between box jump overs and step-overs.
Secondary Objective: Control breathing and power output on the machines to ensure legs stay responsive for the box movements.
Stimulus: Leg endurance and aerobic capacity, with a strong demand on midline stability and unilateral control during the step-overs.
RPE : 8/10
Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining in the second half.
HomeGrown AthletX - Functional Fitness
Warm-Up:
2:00 Cardio Choice
–
2 Rounds for Quality
:30 second Jump Rope (Dubs, Single Unders, Boxer Shuffle)
10 Deep Lunge Mountain Climbers
8 Ring Rows
6 Jumping Pull-Ups
Hang Squat Clean Mechanics:
- Focus on hip extension and pulling under the bar.
- Emphasize smooth transitions from rep to rep.
Build to workout weight with:
- 3-3-2 cycling practice
Accessories (Checkmark)
For Quality:
12:00 EMOM
Minute 1 - 5 Strict Pull-Ups
Minute 2 - 5 Strict Ring Dips
Add load/remove assistance from last week as able
Workout Primer
Athletes complete 1 mini-round at moderate effort:
15 Double Unders
5 Hang Squat Cleans
4 Burpee Pull-Ups
"Steamroller" (Time)
#TEAMPRVNTUESDAY
For Time:
3 Sets
45 Double Unders (A: 90 singles)
15 Hang Squat Cleans
12 Burpee Pull-Ups
36 Double Unders (A: 72 singles)
12 Hang Squat Cleans
9 Burpee Pull-Ups
-rest 2:00 b/t sets-
Barbell: (Rx 95/65, S 75/55)
Score: Time, Including Rest
Goal: 5:00-6:30 / Set
Time Cap: 25 minutes
Stimulus: Grip and Leg Stamina
RPE: 8/10
Primary Objective: Big Sets on Hang Squat Cleans
Secondary Objective: Burpee Pull-Up Tempo
HomeGrown AthletX - HGX-FIT
A: Bench Press (5 x 5 at 80-83% (from current 3rep)
****
2 Drop sets - Higher than last week. Even if it's 5# !
4 weight changes: 10/10/10/Max effort)
B: Metcon (No Measure)
3 Supersets
8 DBs Close grip press
8 Ring dips (break if need be: Only :05 sec rest for each break)
8/8 DB SA ceiling crunches
****
3 Supersets
8 DBs Floor press
8 Diamond push-ups
8/8 DB SA ceiling crunches
****