Workout of the day

HomeGrown AthletX - Functional Fitness

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Body Heat, Mobility, Activation (5 min)

2:00 Row

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General and Specific Prep (4-6min)

2 Sets:

10/8 Calorie Row *Increase intensity each set

10 Dual Dumbbell Deadlift

8 Dual Dumbbell Hang Power Cleans

8 Bar Kip Swings

:15 Tuck L-Hang

Specific Prep + Barbell Loading (8-10min)

2 Sets x 5 Dual Dumbbell Power Cleans building to working loads

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2 Sets x 4-6 Toe to Bar Practice and Mods going through Kipping Knee Raises, Toe to Target, Alternating Toe to Bar, etc.

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Go Over Deadlift, Building from the ground up starting with light loads.

Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+)

"The Sentinel" (Time)

For Time

21-15-9

Cals Row or Ski (Female: 15-12-9)

Dual Dumbbell Power Cleans

Toe to Bar

Dumbbells: 2x(Rx50/35, S 40/25)
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This workout is a moderate-to-high skill gymnastics and barbell cycling workout combined with aerobic conditioning on the rower. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across all rounds.

Secondary Objective: Smooth transitions and steady movement rather than sprinting through any one section.

Optional Accessories (Checkmark)

4 Sets: For Quality

10 V-Ups

10 Russian Twist

10 Hollow Rocks

:10 Hollow Hold

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Red band stretches

2x:

100 m jog/wheel

10 jumping jacks

10 arm circles forward/backward

Clean and Jerk (Take 12 min to find a heavy clean and press)

Dallas: every 3 min

6-8 db hang clean and press

15 banded pull downs

The Big Dawg is Back! (No Measure)

12 min AMRAP

30 jumprope

10 db push press

3 burpee jumping pull-ups

*Dallas 9 cals ski

HomeGrown AthletX - HGX-FIT

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A: Pendlay Row (Every :90sec for 5 sets
8reps starting at 85%
B/T sets 8 weighted BB bicep curls)

Yates rows (Every :90sec for 5 sets
8reps at 85%
B/T sets 8 weighted BB reverse curls)

C: Metcon (No Measure)

Supersets: Each for 3rds

8/8 DB Renegade rows

8 Seated DBs bicep curls

***

15 Banded tall kneeling lat pulls

8 Hang DBs bicep curls (preacher style)

***

15 Banded lat rows

8/8 SA DB seated preacher curls

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (4-5 min)

2 Sets: For Quality

:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.)

:15 Dead Hang + :15 Active Hang

:30 Puppy Dog Pose

General and Specific Prep (6-8min)

2 Sets: For Quality

20 Double Unders or 40 Single Unders

4 Jumping Pull-Ups + 2 sec Eccentric (Lat Activation)

5 Barbell Strict Press + 5 Barbell Push Press (Empty)

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1 Set

20 Double Unders or 40 Single Unders

4 Burpee Pull-Ups

4-6 Push Press @ Working Load

Accessory (Checkmark)

3 Sets: For Quality

10-12 Ring Rows

4-6 Ring Dips or 8-10 Ring Push-Ups

:20-:30 Dual Kettlebell Overhead Hold

"Make Me" (AMRAP - Rounds and Reps)

12:00 AMRAP

50 Double Unders (A: 100 singles)

10 Push Press

5 Bar Muscle-Ups (A: Burpee Pull-Ups)

Load: (Rx 95/65, S 75/55)
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This is a moderate-to-high skill gymnastics and barbell cycling workout with aerobic conditioning through double unders. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across 12 minutes.

Goal: 6+ Rounds

Stimulus: Gymnastics Skill and Upper Density

This is a high interference workout that will challenge athletes to keep consistent transitions, pacing strategies and work on efficiency throughout the entire AMRAP.

Maintain Consistent Paces round to round

Have a strategy for Bar Muscle-Ups for those doing Bar Muscle-Ups, for those on Burpee Pull-Ups, work for a good steady pace that does not jack your heart rate up.

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

15 DBs seated Zottman curls

15 DBs seated shoulder to overhead

15/15/15 Letters (Y, T, W)

100M walk

*****

15 Ring rows

15 Ring push-ups

15/15 Paloff press

100M walk

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps

Specific Barbell Prep (5-7 min)

*Add Loads: Barbell off the floor

Build over the Course of 3-4 sets to 70-75% performing Complex

Squat Snatch

Hang Squat Snatch

Squat Snatch

Snatch (Every 2:00 x 5 Sets
3 Hang Power Snatch
3 Overhead Squats
*add a 1-2 sec Pause in Overhead Squat to reinforce good positions and stability for new athletes

Working positions and keeping things light, build awareness around hip extension, bar path, )

% is Based on 1RM Squat Snatch

This complex must be unbroken. If you feel good, you may build over 85% on the final lift

Stimulus: Weightlifting Proficiency / Speed + Power Development

This is meant to be a focused weightlifting day, building confidence in the Snatch

RPE: 6/10 *Loading is high, but overall fatigue on the body should be low

Key focus areas:

Bar Path and Tension in the Overhead Squat / Catch Positions

Consistent Footwork as the loads increase

Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%
)

% is Based on 1RM Back Squat

Stimulus: Absolute Strength Development

We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell

RPE: 7/10 *Loading is high, but overall fatigue on the body should be low

Key focus areas:

Bracing and Breathing Technique / Keep Global Tension

Controlled Descent + Fast Ascent

Optional Accessories (Checkmark)

3 Sets: For Quality

5/5 Single Leg Lateral Box Jump

15 Weighted Hip Extensions

:30-:45 Sorenson Hold