18Mar
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)
18Mar
HomeGrown AthletX - HGX-FIT
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
****
3 Supersets
8 DBs Floor press
8 Diamond push-ups
8/8 DB SA ceiling crunches
****
17Mar
HomeGrown AthletX - Functional Fitness
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
)
--
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
16Mar
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Fav. snack
The Wind is Blowing
Push Press (5x4)
Partner AMRAP (AMRAP - Rounds and Reps)
250 wall ball run
40 wall ball/heavy ball slams
30 box jumps
16Mar
HomeGrown AthletX - Functional Fitness
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)
–
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)
--
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.
Secondary Objective:
Avoid excessive early burnout—keep pressing and pulling movements controlled.
Manage grip and shoulder fatigue for consistent output across all 4 rounds.
Stimulus:
Upper-body muscular endurance & strict pulling stamina.
Grip, core, and overhead stability tested through Renegade Rows & Overhead Carry.
Short burst, max effort format with fatigue accumulation over 4 rounds.
RPE (Rate of Perceived Exertion): 7/10
16Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Back/Biceps: Supersets (time cap 24min)
4 sets
8 Pendlay rows
8 BB bicep curls - weighted
4 sets
8 Bent over rows
8 BB reverse curls - weighted
4 sets
8 Yates rows
8 BB drag curls - weighted
B: Shoulder shrugs (8 reps at 88-90%
***
B/T sets: 10 Hang DBs bicep curls
***
Remaining time: Core (GHD or Vups))