Workout of the day

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

****

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

HomeGrown AthletX - Functional Fitness

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Warm-Up:

General Warm-Up (8-10 minutes)

3 Sets: For Quality

10/10 Staggered Stance Dual Dumbbell Romanian Deadlift

8 Inchworm Push-Ups

20 Alternating Plank Shoulder Taps

:20 second Wall Support Handstand Hold

:15/:15 Single Arm Dead-Hang (or :30 both hands on bar for athletes that can’t single arm hang)

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Specific Prep (5-7 minutes)

Talk over points of performance for the Romanian Deadlift and Single Arm Strict Press then get to working loads.

Strength Superset (6 Rounds for weight)

12:00 EMOM

minute 1: 10 Barbell Romanian Deadlifts

minute 2: 10/10 Single Arm Dumbbell Strict Press
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Perform both movements @ 21x1 Tempo

This means 2 count on the eccentric, 1 count pause, fast concentric, and a 1 second pause

Look to have the Romanian Deadlifts at around 40-50% of 1RM Deadlift and choose a challenging unbroken Dumbbell for the Dumbbell Press.

"Gotham Grinder" (4 Rounds for reps)

4 Sets: For Max Reps

2:30 AMRAP

12/9 Dumbbell Deficit Push-Ups

16 Renegade Rows

50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

- Max Strict Pull-Ups in Remaining Time

Rest 1:30 b/t sets

Single Arm KB Overhead Carry: (Rx53/35, S 44/26)

Dumbbells: (Rx50/35, S 40/25)
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Goal: Complete 10/7+ Strict Pull-Ups Each Set

Primary Objective:

Maintain steady pacing through push-ups, renegade rows, and carries.

Maximize strict pull-up reps in the remaining time each set.

RPE (Rate of Perceived Exertion): 7/10