Workout of the day

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

–

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 - 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:

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

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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 - 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%

-

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.