Workout of the day

HomeGrown AthletX - Functional Fitness

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Warm-Up:

2:00 Cardio Choice

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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

Primary Objective: Big Sets on Hang Squat Cleans

Secondary Objective: Burpee Pull-Up Tempo

HomeGrown AthletX - Functional Fitness

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Warm-Up:

2 Rounds: For Quality

200m Run

5 Walking Inchworm To Hollow Hold

15 Banded Good Mornings

:20/:20 second Side Plank

10 Hollow Hold

10 Scapular Pull-Ups

Deadlift Warm-up sets:

5 reps @ ~50%

3 reps @ ~60%

Focus on:

Bracing sequence before each lift

Controlling descent (no sloppy drops)

Consistent set-up between reps

Deadlift (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%

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

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We are looking to complete 3 full sets of the sequence 5-3-1 within each 4 minute time frame. This will allow us to adjust loads as needed between the unbroken sets and build up to a moderate heavy single at the end of the 9 reps. This helps to build quality volume and control in the Deadlift.

"Ready on the Spot" (4 Rounds for reps)

4 Sets

3:00 AMRAP

200m Run

20 American Kettlebell Swing

- Max Toe to Bar

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

*Note: There is no rest periods between AMRAPs
Goal: 10+ TTB Each Set

Primary Objective: Consistent effort across all four AMRAPs—minimizing drop-off.

Secondary Objective: Smart pacing on the run & kettlebell swings to maximize Toe-to-Bar reps.

Stimulus: Grip Stamina and Midline Conditioning

RPE: 7.5/10

Workout Strategy Notes:

Run at a controlled pace (~:45-:55) to conserve energy for later rounds.

Unbroken or quick sets on KB swings —hinge efficiently, avoid excessive grip fatigue.

Toe-to-Bar approach:

Level 3: Sets of 8+

Level 2: Quick Sets of 3-5 Reps

Level 1: Hanging knee raises or V-ups for sets of 3-5 reps

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Fav. snack

The Wind is Blowing

Push Press (5x4)

Partner AMRAP (AMRAP - Rounds and Reps)

250 wall ball run

40 wall ball/heavy ball slams

30 box jumps

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back/Biceps: Supersets (time cap 24min)

4 sets

8 Pendlay rows

8 BB bicep curls - weighted

4 sets

8 Bent over rows

8 BB reverse curls - weighted

4 sets

8 Yates rows

8 BB drag curls - weighted

B: Shoulder shrugs (8 reps at 88-90%
***
B/T sets: 10 Hang DBs bicep curls
***

Remaining time: Core (GHD or Vups))

HomeGrown AthletX - Functional Fitness

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Warm-Up:

General Warm-Up (8-10 minutes)

3 Sets: For Quality

10/10 Staggered Stance Dual Dumbbell Romanian Deadlift

8 Inchworm Push-Ups

20 Alternating Plank Shoulder Taps

:20 second Wall Support Handstand Hold

:15/:15 Single Arm Dead-Hang (or :30 both hands on bar for athletes that can’t single arm hang)

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Specific Prep (5-7 minutes)

Talk over points of performance for the Romanian Deadlift and Single Arm Strict Press then get to working loads.

Strength Superset (6 Rounds for weight)

12:00 EMOM

minute 1: 10 Barbell Romanian Deadlifts

minute 2: 10/10 Single Arm Dumbbell Strict Press
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Perform both movements @ 21x1 Tempo

This means 2 count on the eccentric, 1 count pause, fast concentric, and a 1 second pause

Look to have the Romanian Deadlifts at around 40-50% of 1RM Deadlift and choose a challenging unbroken Dumbbell for the Dumbbell Press.

"Gotham Grinder" (4 Rounds for reps)

4 Sets: For Max Reps

2:30 AMRAP

12/9 Dumbbell Deficit Push-Ups

16 Renegade Rows

50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

- Max Strict Pull-Ups in Remaining Time

Rest 1:30 b/t sets

Single Arm KB Overhead Carry: (Rx53/35, S 44/26)

Dumbbells: (Rx50/35, S 40/25)
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Goal: Complete 10/7+ Strict Pull-Ups Each Set

Primary Objective:

Maintain steady pacing through push-ups, renegade rows, and carries.

Maximize strict pull-up reps in the remaining time each set.

RPE (Rate of Perceived Exertion): 7/10

HomeGrown AthletX - Functional Fitness

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Team Warm-Up: Rowing Golf (6-8 minutes)

For Time

Row to 1000m

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.

Into Partner Medball Warm-Up (4 minutes)

Complete For Quality

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec Each Side

Plank Alternating Medball Taps x :60sec

Specific Workout Prep (10-12 minutes)

3 Hang Muscle Snatch + 3 Hang Power Snatch

6 Medball Cleans

6 Box Jumps

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Add Loads to Barbell

2 x 4 TnG Power Snatch (each)

6 Medball Cleans (each)

8/6 Cal Row (each)

6 Box Jumps (each)

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Final Transition to the Workout

"The Bane of Your Existence" (AMRAP - Rounds and Reps)

21:00 AMRAP, with a Partner

30 Power Snatch

30 Medball Cleans

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

30 Box Jump (Step Down)

Barbell: (Rx 75/55, S 65/45)

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

Box Height: (Rx24/20, S 20/16″)
Goal: 3+ Rounds

Primary Objective: Efficient barbell cycling on Power Snatches. Consistent work-rest strategy to prevent early burnout.

Secondary Objective: Keep transitions quick between movements for minimal downtime.

Stimulus:

Moderate barbell cycling & full-body endurance.

Posterior chain fatigue from snatches, medball cleans, and cals.

Consistent aerobic demand with strategic partner pacing.

RPE (Rate of Perceived Exertion): 7-8/10 – Sustainable team effort, but intensity increases as fatigue sets in.

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose