Workout of the day

HomeGrown AthletX - Functional Fitness

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Warm-Up:

2:00 Cardio Choice

10 PVC Pipe Around the Worlds

:15/:15 second Standing PVC Pipe Prayer Stretch

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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

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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 - Functional Fitness

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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

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 - HGX-FIT

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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

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3 Supersets

8 DBs Floor press

8 Diamond push-ups

8/8 DB SA ceiling crunches

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HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

100 DBs Seated shoulder to overhead

100 KB swings

***

250M weighted farmers carry (Dealers choice)

100 DBs Hammer curls

250M weighted farmers carry (Dealers choice)

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