HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Huge Sets (25min CAP)
15-13-11-9 = 1 SET

DBs Romanian Deadlift (mid-shin)

DBs Floor Press

Rest 2min between sets

B: Metcon (No Measure)

KABATA STYLE – Focusing on Static training (Static Holds)
20s on / 10s static hold X2 cycles (20min of work)

• 4 rds Front Delt Raises

• 4 rds Side Delt Raises

• 4 rds Shoulder 2 Overhead

• 4 rds Bent Over Rows

• 4 rds Bicep Curls

*** We are using "light" weights due to the static holds. Empty BB or small plates.

20s of work/reps – DO NOT go out HOT!! Maintain a good pace, DO NOT break on static holds

***Break on 20s reps. If need be, 10s static hold into 10s dynamic reps

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Couch Stretch: 45 Seconds Each Side

Pike Stretch: 1 Minute

B: Warm-up (No Measure)

30 Seconds:

Easy Row Bike or Ski

PVC Pass Through

Samson Stretch

Moderate Row Bike or Ski

PVC Overhead Squats

Push-up to Down Dog

Faster Row Bike or Ski

PVC Overhead Squats (More Narrow)

Straight Leg Sit-ups

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations (5 each side)

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

C: Front Squat (10-8-6-4-2)

On the 2:00 x 5 Sets:

Set 1: 10 Reps @ 66% 1RM

Set 2: 8 Reps @ 71% 1RM

Set 3: 6 Reps @ 76% 1RM

Set 4: 4 Reps @ 83% 1RM

Set 5: 2 Reps @ 91% 1RM

Note: Record Set 5 at 2 reps

D: Metcon (Time)

21-15-9:

Toes to Bar

Power Snatches (R+95/65, Rx 75/55)

Directly Into…

9-15-21:

Calorie Row Bike or Ski

Overhead Squats

* 25 Minute Time Cap

*Home t2b sub toe to DB, Cals =18-30-42 box jumps

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Easy Run (Home Sub 18 Box Jumps/step ups or 18 Tuck Jumps)

30 Seconds Each with empty bar

Spidermans

Romanian Deadlifts

Mountain Climbers

Hang Muscle Cleans

Frog Hops

Strict Press

Slow Burpees

Slow Power Clean and Jerks

B: Metcon (Time)

30 Clean and Jerks (R+135/95, Rx 115/75)

1 Mile Run

R+10 Bar MU, Rx 10 C2B pull ups

1 Mile Run

60 Burpees

This workout is intended to take about 25-35 min to complete. Choose weights and variations that allow for completion within this time frame

*Home MU Sub 10 rows + 10 bench dips, 1mile run=200 DU or 400 singles

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

Bands

B: Metcon (No Measure)

Legs: AMRAP 15
15 x DL (RDL) mid-shin level

15 x Hack Squats (pull the shoulders back – quad dominate)

15 x WB Squats (hold at chest level)

C: Metcon (No Measure)

Back: 4 movements. Complete 4 x 10 before moving to next position
DB Single Arm Rows - 4 x 10 (pull towards waist)

BB Wide grip Bent Over Rows at 45 degree angle – 4 x 10 (pull towards lower chest)

BB Yates Bent Over Rows at 60 degree angle (Supinated grip) – 4 x 10 (pull towards lower abs)

DB Bent Over Reverse Flys – 4 x 10

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Warrior Squats: 45 Seconds

Couch Stretch: 45 Seconds Each Side (on rig)

B: Warm-up (No Measure)

30 Seconds Each:

Easy Row Row Bike or Ski

Glute Bridges

Easy-Moderate Row Bike or Ski

Glute Bridge Walkouts

Moderate Row Bike or Ski

Single Leg Glute Bridges (15 Seconds Each)

Faster Row Bike or Ski

Air Squats

*Home Row Bike Ski Sub reverse step lunges

C: Front Squat (Pausing - On the Minute x 8)

2 Pausing Front Squats (2 Seconds)

Aim to start light and gradually build in weight over the 8 minutes of work

Note: Record heaviest set

D: Metcon (Time)

4 Rounds For Time
10 Front Squats (R+135/95, Rx 115/75)

20/15 Cals Row or Ski or 14/11 Cal Bike

*The intended time domain for this workout is between 9-13 minutes (1:40-2:30 Rounds)

*home Sub 30 Jump split squats

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

750m Row/Erg

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
100m Single arm Farmers Carry (Right down/Left back)

10 x Single Arm DB Devil Press (Alternating)

C: Metcon (No Measure)

Tempo Training – time under tension
10 Rounds (1 min rest between Rds)

Tempo – 3 seconds Concentric and 3 seconds Eccentric (both directions)

5 x DB Deficit Pushups

3 x BB Front Squats (R+125/95), Rx105/75)

3 x BB or DB Bicep Curls (together)

IMMEDIATELY TO…..

Speed – NO tempo reps

10 x DB Deficit Pushups

6 x BB Front Squats (R+125/95), Rx105/75)

6 x BB or DB Bicep Curls (together)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

750m Row/Erg

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
100m Single arm Farmers Carry (Right down/Left back)

10 x Single Arm DB Devil Press (Alternating)

C: Metcon (No Measure)

Tempo Training – time under tension
10 Rounds (1 min rest between Rds)

Tempo – 3 seconds Concentric and 3 seconds Eccentric (both directions)

5 x DB Deficit Pushups

3 x BB Front Squats (R+125/95), Rx105/75)

3 x BB or DB Bicep Curls (together)

IMMEDIATELY TO…..

Speed – NO tempo reps

10 x DB Deficit Pushups

6 x BB Front Squats (R+125/95), Rx105/75)

6 x BB or DB Bicep Curls (together)

HomeGrown AthletX - Functional Fitness

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A. : Metcon (AMRAP - Reps)

5 Rounds

AMRAP 3 Min

20/15 Calorie Bike/Ski/Row ** (R+20/15, Rx 15/10)

10 Man Makers (R+50/35, Rx 40/25)

Max Double Unders

-Rest 1 min

* Home

20 Box jumps or 250 m Run

B. : Metcon (No Measure)

3 Rounds

10 Strict Toes to Bar

30 DB Russian Swings

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Run

:20s Each:

Samson stretch

Arm Circles (Forward)

Front Plank

Arm Circles (Backwards)

Hollow Hold

Alternating Bird Dogs

Right Side Plank

Push-up to Down Dog

Left Side Plank

Dead Hang From Pull-up Bar

*Home Dead Hang Sub = childs pose

B: Warm-up (No Measure)

Barbell Warm-up: Empty bar
2 Rounds

5 Good Mornings

5 Back Squats

5 Elbow Rotations (5each side)

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

*Home Sub with broom stick

C: Metcon (5 Rounds for reps)

5 Rounds, 25min Time Cap
Max Unbroken Strict Presses (R+75/55, Rx 65/45)

Max Unbroken Strict Pull-ups

Run 400m Between Sets

*The weight on the barbell should be something on the lighter side. When fresh, this should be a load that you could strict press for 20+ reps unbroken.

*Within the workout, we want to be able to complete at least 7 strict pull-ups per round to get the right stimulus

*Your score is the total number of strict reps. Treat the 400m run as active recovery.

*Home 400m Sub 30 x 10m Shuttle Runs or

30 High Knees in Place or

30 Burpees or

30 Box Jumps/ Stair Jumps or

100 Double Unders or Singles

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Round

:30s L Split Sqauts

:30s R Split Squats

:30s glute bridge (2sec pause at the top)

:30s slow air squat

Alternating TABATA

:20s hold :10s rest 8 rounds

Hollow rock/hold

Supermans

B: Back Squat (On the 3:00 x 5 Sets:)

Set 1: 10 Reps @ 63%

Set 2: 8 Reps @ 68%

Set 3: 6 Reps @ 73%

Set 4: 4 Reps @ 80%

Set 5: 2 Reps @ 88%

Note: Record Set5 at 2 reps

C: Metcon (4 Rounds for time)

On the 4:00 x 4 rounds
5 Devil Presses

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses

*To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

* Record your time for each interval.