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HomeGrown AthletX - Functional Fitness
General Warm-Up (8-10 minutes)
1:00 Row Easy
:30 Alternating Scorpion Stretch
:30 Alternating Iron Cross Stretch
:20/:20 Samson Lunge
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2 Sets: For Quality
:40 Row Moderate to Hard, Building
10/10 Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps
Accessories (Checkmark)
3 Sets: For Quality
5 Lateral Banded Snatch Pulls
5 Single Leg Box Jumps
15-20 GHD Reverse Hypers *
*Can add load to GHD Reverse Hypers with Medball between feet
Specific Barbell Prep (5-7 min)
Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70% performing Complex
Snatch Grip Deadlift to the Hip
Hang Squat Snatch
Squat Snatch
Hang Squat Snatch
Snatch (For Load:
6 Sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Squat Snatch
3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+)
% is Based on 1RM Snatch
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 1RM Snatch.
We can look to modify this complex for newer athletes to 3 Hang Power Snatch + 3 Overhead Squats
"Snatch" (Time)
For Time
15 Power Snatch
500m Row or Ski
15 Power Snatch
Load: (Rx135/95, S 115/75)
Score = Time
Goal Time Domain: 5-8 minutes
Time Cap: 10 minute
Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Snatch in under 2:00 minutes
Secondary Objective: Hard charging row at between 2-5k pace.
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
- This is meant to be a sprint effort while maintaining technical capacity on the barbell.
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Stretches:
Updog downdog
Bird dog
Scorpion
Cossack squats
Arm circles
2x:
30 seconds jumping jacks
30 seconds shuttle run
30 seconds lunges
Bike game w/ Lisa
Deadlift (5x4)
World Down Syndrome Day Workout! (AMRAP - Rounds and Reps)
3 heavy deadlifts
21 jumprope
25 wall balls
HomeGrown AthletX - HGX-FIT
A: Shoulder Press (Every :90sec for 5 sets
5 x 8 at 70%)
B: Metcon (No Measure)
5 sets
8 DBs chest supported incline rows (use 45# plate)
8 DBs Arnold press (floor - legs straight)
***
5 sets
8 Banded tall kneeling lat pulls (Isometric - squeeze shoulder blades together and hold for 3sec)
8 DBs rear delt raises
***
3 sets
8 DBs seated hammer curls
“21”
HomeGrown AthletX - Functional Fitness
Warm-Up:
Mobility and Body Heat (4-6 minutes)
2:00 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
1:00 Hang From Pull-Up Bar
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General Movement Prep (6-8 minutes)
3 Sets
10 second Hollow Rock + 10 second Hollow Hold
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
4 Tempo Push-Ups (31x1)
20 second Sandbag Bear Hug Hold
--
Specific Barbell Prep and Loading (5 minutes)
Go Over Bench Press Technique and Spotting Technique
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 65%
Bench Press (Every 2:30 minutes x 4 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5+ @ 85%)
--
We are looking for each set of 5 to be increasing up until the final set at 85%, where we will perform a set of 5+ reps to finish things off.
"Too Small" (Time)
3 Sets: For Quality
15/10 Ring Push-Ups
100ft Farmers Carry
Rest 1:00
15 GHD Sit-Ups
100ft Sandbag Carry
Rest 1:00
Farmers Carry: (Rx70/53, S 53/44)
Sandbag : (Rx150/100, S 75/50)
Score = Total Running Time
Goal: 90 minute per station / 5 minutes per set
Time Cap: 20 minutes
Maintain strict form and control on all movements while emphasizing midline engagement and upper-body stability. Each round should be performed with deliberate effort, focusing on quality over speed.
Primary Objective: Develop pressing strength, core stability, and grip endurance through controlled movements and loaded carries.
Secondary Objective: Manage fatigue and breathing during carries to maintain strong posture and grip integrity throughout all three sets.
Stimulus: A midline and upper-body stamina workout that reinforces core control, pressing endurance, and grip strength while under load.
RPE: 6-7/10 —This is not a race , but the workload will create accumulating fatigue, particularly in the shoulders and midline.
Mobility Prep
1:00 Elevated Prayer Stretch
:30 Updog Pose
1:00 Seated Chest Stretch
:30 Updog Pose
1:00/1:00 Crossbody Lat Stretch
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
–
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
—
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
)
--
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
--
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
-----
- 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%
-
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