Workout of the day

HomeGrown AthletX - Functional Fitness

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Warm-Up:

400m Group Run

—

2 Rounds

10 Wrist Rocks

10 Alternating Calf Stretches

10/10 Hip Circles

10/10 Kneeling Thoracic Rotations

10 Alternating Bird Dogs

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Specific Prep

5 Cycles of Complex (Empty Barbell)

High Hang High Pull

High Hang Muscle Clean

Hang Power Clean

Low Hang Power Clean

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Wall Wall Efficiency:

Perform 2 Partial Wall Walks, Focusing on Start and Maintaining Hollow as Body goes up the wall.

Then 2 Wall Walks, For Speed and Efficiency

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Build over the course of 3-5 Sets to working loads on the barbell. Barbell Loads should not exceed 70% of 1RM

Workout Primer

200m Run

3 Power Cleans @ Working Loads

2 Wall Walks

"Wrecking Ball" (Time)

For Time, With a Partner

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

*All reps are combined between you and your partner

Barbell: (Rx 205/145, S 155/115)

Wall Walk: 10in From Wall

Score = Time
Goal: 16-20 minutes

Time Cap: 25 minutes

Primary Objective: Consistently execute power cleans and wall walks with quick, strategic work-rest splits , allowing both partners to maintain intensity.

Secondary Objective: Maintain an even, controlled run pace , ensuring neither partner redlines before the barbell and gymnastics work.

Stimulus: A blend of aerobic endurance, weightlifting power, and upper-body stamina. Athletes will need to push the pace on the run while managing grip and shoulder fatigue through the cleans and wall walks.

RPE: 8/10 —

This is a high-effort workout that demands steady pacing and smart rep management to avoid burnout, especially on the wall walks.

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Bike 20 cals

Stretching:

Updog/down dog

Bird dog

Thread the needle

Inchworm w/ push-up

Superman

Hollow rock

PVC pipe

Power Snatch (5x3
In between each set work on pull-ups or jumping pull-ups )

Happy World Down Syndrome Day! (AMRAP - Rounds and Reps)

AMRAP

3 heavy-ish deadlift

21 jump rope

25 wall balls

HomeGrown AthletX - Functional Fitness

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Warm-Up:

2:00 Cardio Choice

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2 Sets: For Quality

10 Bootstrap Squat

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

10 Cossack Squats

10 second Chin Over Bar Hold

Specific Barbell Prep (5-7 minutes)

Back Squat

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 65%

Then Working Loads on the Bar

Back Squat (Every 2:00 minutes x 6 Sets
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%

% is Based on 1RM Back Squat

Record Each Working Weight
)

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The goal here is to be able to hit repeatable reps at higher percentage weight. The key focus here will be dialing in the time between reps in order to hit quality reps and catch in a quality front rack position. The focus should be consistency of the feet and fast elbows punching under the bar.

"Little E" (AMRAP - Reps)

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 6/5 Strict Pull-Ups

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
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Goal: Accumulate as many wall ball reps as possible while staying consistent with strict pull-ups. Athletes should aim for at least 80+ total wall balls across the workout.

Primary Objective: Sustain steady wall ball sets and minimize transition time between pull-ups and returning to the wall ball.

Secondary Objective: Unbroken Sets of Strict Pull-Ups

Stimulus: Midline and shoulder stamina under fatigue. Athletes must balance heart rate control with upper-body endurance.

RPE: 7.5/10—Moderately uncomfortable. The workout requires managing breathing and local muscular fatigue, especially after the later rounds of pull-ups.

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 - HGX-FIT

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A: Metcon (No Measure)

3 Couplets: Back

Every 2min for 8min

8 Pendlay rows

16 DB Bent over rows

Rest :90sec

Every 2min for 8min

8 Bent over rows

16 DBs Alt Gorilla rows

Rest :90 sec

Every 2min for 8min

8 Yates rows

16 DBs Alt Renegade rows

B: Metcon (No Measure)

Grip strength: EMOM 12min

Static hold: BB (225/185)

100' DBs Farmers carry (70/50)

Dead hang - Rig

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner or together:

Seated on a box: Complete with right arm - then repeat with left arm

8 DB Single arm Zottman curl

8 DB Single arm shoulder to overhead

8 DB Single arm clean to overhead

200M DB Single arm overhead carry