Workout of the day

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Head, Shoulders, Knees and Cones

Stretching:

Updog, down dog

Bird dog

Scorpion

Cossack squats

Leg swings

Air Squats

Arm circles

Front Squat

Odd Object AMRAP (No Measure)

400 run/ski/row or 15 cal bike

6 sandbag cleans

6 box get overs

1 sled push

HomeGrown AthletX - Functional Fitness

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Mobility & Activation (6-7 Minutes)

Focus: Hip, hamstring, and shoulder mobility for running, deadlifts, and pull-ups.

:30/:30 Lateral Banded Distraction

:30/:30 Samson Lunge

:30 Down Dog Calf Gas Pedals

:20/:20 C rossbody Lat Stretch

10 Banded Pull-Aparts + 10 Banded Pass Throughs

General Prp (8-10 Minutes)

2 Rounds:

200m Run or 1:00 Cardio (Bike, Row, Ski)

10 Barbell Good Mornings

10 Box Step-Ups

5/5 Lateral Lunges

10 Scapular Pull-Ups

5/5 Single-Leg Glute Bridges

Specific Prep (6-8 minutes)

2x 10 Wall Lean Sprint Drill

2x 10m High Knees & Butt Kicks

5 Barbell Deadlifts @ Light Weight

5 Deadlifts @ Workout Weight

5-7 Box Jumps @ Workout Height

3 Jumping Pull-Up + Negative

3 Strict Pull-Ups or Alternative (Banded Strict Pull-Ups / Toenail Spot / Inverted Rows )

"Slingshot Engage" (Time)

3 Person Team Workout

5 Rounds For Time: As Waterfall

200m Run

15 Deadlifts

12 Box Jumps

9 Strict Pull-Ups

Barbell: (Rx 185/125, S 155/105)

or Barbell: 60% of 1RM DL

Box Height: (Rx24/20, S 20/16″)

Time Starts when athlete 1 starts the run, time stops when athlete 3 finishes the strict pull-ups
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Time Domain: 16-22 min

Time Cap: 28 min

Primary Objective: Never get caught by one of your partners

Secondary Objective: Increasing pace on each round of the workout , developing a good pacing strategy.

Stimulus: Grip endurance, pulling strength, and explosive power with an aerobic engine test from the run.

RPE: 7-9/10, escalating throughout the workout.

Mobility

1:00-2:00 Foam Roll Calves and Quads

1:00 Down Dog to Updog , Alternating Every 10 seconds

1:00/1:00 Couch Stretch

1:00 Child's Pose

HomeGrown AthletX - Functional Fitness

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General Prep (8-10 min)

3 Sets: For Quality

9/7 Calorie Echo Bike

:15 Dead-Hang + :15 Active Hang

:10 Hollow Hold + :10 Arch Hold

8 Archer Push-Ups (4 Each)

6/6 Reverse Lunge to High Knee

Specific Prep: (5-7min)

Toes to Bar Prep:

6 Kip Swings

6 Knee Raises

6 Toes to Imaginary Target

6 Toes to Bar or Scaled Variation (Alt Toe to Bar, Toe to Target, Knees to Chest)

Barbell Cycling Prep: 2 Rounds (Using an empty barbell, then light weight)

5 Snatch Deadlifts + 5 Snatch High Pulls

5 Hang Power Snatch → 5 Full Power Snatch

5 Strict Press → 5 Push Press

3 Bar Facing Burpees

“If you Ain’t First, You're Last” (Time)

For Time:

60 Toe to Bar

20 Bar Facing Burpees

70/50 Cal Row or Ski or 50/35 Cal Bike

20 Bar Facing Burpees

60 Power Snatch

20 Bar Facing Burpees

60 Push Press

Barbell: 75/55lb, 34/25kg
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Time Domain: 18-22min

Time Cap: 25min

Primary Objective: Strategically break all the working movements between the burpees into manageable chunks that will allow you to stay moving and steady throughout the workout.

Secondary Objective: Maintain Consistent pacing throughout the workout on the Burpees.

Stimulus: Chipper / Full Body Muscular Endurance and Stamina

RPE: 9/10

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)

250 jog

Plate oh carry

Inchworm to push up

Plank shoulder taps

Scorpion

Banded pull aparts

KB halos

KB Windmill

KB waiter walk

Tuck ups/alt. v-ups

Push Press

Shoulder to Overhead

16 min EMOM (No Measure)

Min 1: 10 DB bench press

Min 2: 12 tuck ups or alt. v-ups

Min 3: DB oh/mixed rack carry

Min 4: 2-3 wall walks or inchworm w/ push-up

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (Every 2min for 10min
5x5 starting at 75% and building each set
B/T sets 8 weighted BB bicep curls)

Yates rows (Every 2min for 10min
5x5 starting at 75% and building each set
B/T sets 8 weighted BB reverse curls)

C: Metcon (No Measure)

Supersets: Each for 3rds

8/8 DB Gorilla 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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General Prep: (5-7 minutes)

1:00 Easy Cardio (Row, Bike, Jog, or Jump Rope)

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3 Rounds:

10 Air Squats

5/5 Single-Leg Glute Bridges

5/5 Lateral Lunges

15 Jump Rope (Single Unders or Penguin Taps)

Mobility & Activation (5-7 Minutes)

:30 W all Sit with Medball Squeeze

:30/:30 Goblet Squat Ankle Mobility

:30/:30 Banded Hip Opener

:30 Kettlebell Dead-Bugs

Hip Explosive Activation:

2 Sets: For Quality

5 Broad Jumps

5 Tempo Back Squats 31x1

Specific Prep (5-7 minutes)

Build-Up Sets (Light to Moderate Load)

5 Reps @ ~40%

5 Reps @ ~55%

3 Reps @ ~65%

Back Squat (Back Squat
Every 2:30 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%+

% is Based on 1RM Back Squat)

We are looking to hit each one of these sets on the 2:30 mark to allow at least 2:00 between each one of these sets. This will allow us to brace well, fire fast, and recruit the necessary strength in order to hit each set well.

"The Cougar in the Car" (AMRAP - Rounds and Reps)

8:00 AMRAP

2-4-6-8-10-12...

Medball Cleans

10-20-30-40-50-60....

Double Unders

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

Single Unders 20-40-60-80-100…
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Goal: 7+ Rounds (Into the round of 16 Medball Cleans + 80 Double Unders

Primary Objective: Complete 7 Rounds of the workout. The focus being on keeping a steady and smooth pace with the first 4 rounds of this moving very quickly before the reps start to add up in rounds 5,6, and 7

Secondary Objective: Unbroken Sets on Double Unders

Stimulus: Leg Stamina / Short Burner

RPE: 7/10