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HomeGrown AthletX - Functional Fitness
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)
- Practice Double Unders and go through some technique pointers
Bring out Wall Balls and work with some quality sets and reps. i.e. 2 sets of 5-7 reps
-Tackle fine points about bracing and keeping hips on the floor for abmat sit-ups.
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
–
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
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
–
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
Warm-Up:
400m Run
:40 Glute Bridge Hold
:30 Down Dog Calf Gas Pedals
:20/:20 Samson Stretch
–
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
-
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
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
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%
-
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)
--
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
-
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.
HomeGrown AthletX - Functional Fitness
Warm-Up:
3 Sets: for Quality
:15 Hollow Hold
20 Alternating V-Ups
:30 second Wall Support Handstand Hold
:15/:15 Single Arm Active Hang
8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar
"A Working Man" (Time)
3 Rounds for Time
30 Toe to Bar
25ft Handstand Walk (A: 2 wall walks)
Score = Time
--
Goal Time Domain: 7-11 minutes
Time Cap: 15 minutes
Primary Objective: Maintaining Consistent Sets on Toe to Bar. Goal is to finish each round of Toe to Bar in under 2:30
Secondary Objective: Unbroken 25ft Segments on the Handstand Walk or Complete Wall Walk Modification in under 1:00
Stimulus: Gymnastics Density / High Skill WOD
RPE: 8/10
- This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.
Core / Bodybuilding Finisher (Checkmark)
3 Sets: For Quality and Volume
- Big Unbroken Set Inverted Rows
12-15 Dual Dumbbell Bicep Curls
Rest 30 seconds
- Big Unbroken Set Push-Ups
12-15 Tricep Kick Backs
Big Unbroken Set: = 10-12 Inverted Rows, 10-15 Push-Ups
*For those strong at push-ups add a deficit or load on your back
This can also be done with a weight vest
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
400M DBs Farmers carry (high/low)
20 Box step ups or high knee (marching) against the wall
30 Air squats
400M Farmers carry (front rack)
25 Box step ups or high knee (marching)
35 Air squats
400M Farmers carry (suitcase)
30 Box step ups or high knee (marching)
40 Air squats