HomeGrown AthletX - Functional Fitness

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A.: Warm-up (No Measure)

2 Rounds

30 single under

10 Single arm DB DL (10 each side)

10 Single arm DB Press

10 Scorpions

10 Up dog down dog

5 Alt DB Snatches

B. : Metcon (4 Rounds for reps)

EMOM x 4 Rounds

Min 1: 15-20 Toes to DBs

Min 2: 8-10 Devil Presses (R+50/35, Rx40/25)

Min 3: 40-50 Double unders (Scale 80-100 Single unders)

Min 4: 8-10 DB Overhead Reverse lunge (each side)

Min 5: Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Pigeon stretch: 1 min Each Side

Child's Pose on Kettlebell: 1 min

B: Warm-up (No Measure)

Coaches Warm-up

C: Metcon (Time)

5 Rounds
20 Kettlebell Swings (R+70/53, Rx 53/44)

35 AbMat Sit-ups

500m Run

* The intended time range for this triplet is between 20-30 minutes - This works out to a round every 4-6 minutes. Have Fun!

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 GIANT SETS

15-13-11-9

DB Romanian Deadlift (70/45, 60/35)

DB Floor Press (70/45, 60/35)

***REST 2MIN BETWEEN SETS

Remaining Time: 100 VUPS

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Barbell Ankle Stretch: 1 Minute

Barbell Front Squat Hold: 1 Minute

B: Warm-up (No Measure)

30 Seconds:

Glute Bridges

Front Plank

Single Leg Glute Bridges (Right)

Single Leg Glute Bridges (Left)

Alternating Bird Dogs

Front Plank to Push-up Plank

Scap Pull-ups

C: Metcon (3 Rounds for reps)

AMRAP 5:

500 Meter Run

1 Round of "Cindy with DB renagade rows"

Max Squat Cleans (R+135/95, Rx 115/75)

Rest 3 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of "Cindy with DB renagade rows"

Max Squat Cleans (R+155/105, Rx125/85)

Rest 3 Minutes

AMRAP 5:

250 Meter Run

3 Rounds of "Cindy with DB renagade rows"

Max Squat Cleans (R+185/125, Rx155/105)

*Alternating between 5 min on and 3 min off in these fast paced intervals

*After completing the listed running distance and rounds of "Cindy with DB renagade rows", you’ll complete max squat cleans in the time remaining

*With rest built in, the goal is to move quickly and rest as little as possible during the work window

*Adjust the volume or movements as needed to give yourself at least 1 min on the barbell each round

*Your score for each round will be total squat cleans completed

*To complete the weights R+ as listed, we recommend having a max squat clean of at least 225/155

*1 Round of "Cindy with DB renagade rows:

6 DB renagade rows (R+50/35, Rx 40/25)

10 Push-ups

15 Air Squats

*With short time windows to work within, choose rep numbers or variations for the upper body movements that you see yourself being able to complete unbroken sets.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Child's Pose on Box: 40 Seconds

Front Rack Stretch on Box: 40 Seconds

B: Warm-up (No Measure)

30 Seconds:

Samson stretch

up dog Down Dog

PVC Pass Throughs

Box Step-ups

Push-up to Down Dog

Inchworms to Push-up

C: Metcon (Weight)

Press Complex

2 Push Press + 3 Push Jerks

*Build to heavy complex

Note: Record heaviest complex

D: Metcon (Time)

15-12-9:

Push Press (R+115/75, Rx 95/65)

Dumbbell Box Step Overs (R+50/35, Rx 0/25) (R+24/20, Rx20/16″)

*2 DB hold how ever you want

Directly Into...

15-12-9:

Push Jerks (R+115/75, Rx 95/65)

Box Jump Overs (R+24/20, Rx20/16″)

*The intended time range for this workout is between 12-18 minutes

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

200 Jumping Jacks (Every 50 = 10 Burpees)

B: Metcon (Time)

AMRAP: 10min (Same weight for both movements)
100m Single arm Farmers Carry (Right down/Left back)

10 x Single arm DB Push Press (5 ea/arm)

C: Metcon (No Measure)

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

**Tempo – 3 seconds Concentric and 3 seconds Eccentric (Both directions)

1 MIN REST…IMMEDIATELY TO…

Cash-out/time remaining: 200 Abmat Situps (Every 20 = 10 Russian Twist)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Child’s Pose on Box: 1 Minute

Kettlebell Squat Hold: 1 Minute

B: Warm-up (No Measure)

400m run Easy Jog

30 Seconds Each:

Box Step-ups

Russian Baby Makers

Single Kettlebell Deadlifts (Between Legs)

Lateral Box Step-overs

Slow Air Squats

Russian Kettlebell Swings

Box Jumps with Step Down

Kettlebell Swings

C: Metcon (4 Rounds for reps)

4 Rounds, Not for Time: (10min Time Cap)
Max push ups

250m Run Recovery between sets

*Record total number of push ups

D: Metcon (Time)

3 Rounds
1 Round of "Kelly with wallball jump sq"

1 Round of "Helen with rows"

1 Round of "Helen with rows":

400m Run

21 Kettlebell Swings (R+53/35, Rx44/26)

12 Bent over KB rows

*The intended time range here is between 20-30 minutes

*35min time Cap

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Child’s Pose: 50 Seconds each side

Barbell Straddle Stretch: 50 Seconds

Wrist Stretch: 50 Seconds

B: Warm-up (No Measure)

30 Seconds Each:

Plate Hops

Glute Bridges

up dog Down Dog

Plate Romanian Deadlifts

Glute Bridge Walkouts

Shoulder Taps

Plate Ground to Overhead

Push-up to Down Dog

C: Clean and Jerk (Complex and Hang position)

On the 2:00 x 4 Sets:

1 Hang Clean Pull

1 Hang Clean High Pull

1 Hang Squat Clean

2 Split Jerks

Note: Record heaviest lift

D: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*The intended time range is between 5-10 minutes

*This should be a load that allows you to complete the Hang Power Cleans within 2-3 sets and the Push Jerks unbroken during the workout

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

250m run

10 Up Dog/Down Dog

10 Good mornings (PVC)

10 Pass through

10 Shoulder Press (PVC)

10 Air Squats

10 Push-ups

B: Metcon (AMRAP - Rounds and Reps)

3x AMRAP 15 (Rest 3min between AMRAPs)
From 0:00 – 15:00, 2-4-6-8-10-etc…

Cal Row

DB Hang Power Cleans (50/35, 40/25)

REST 3MIN

From 18:00 – 33:00, 2-4-6-8-40-etc…

Cal Row

Box Jumps (24/20, 20,16)

REST 3MIN

From 36:00 – 51:00, 2-4-6-8-10-etc…

Cal Row

Push-ups

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

For Time:

1 Mile Run

30 Alternating DB Snatch (R+50/35, Rx 40/25)

30 Renegade Rows

1000 m Run

20 Alternating DB Snatch (R+50/35, Rx 40/25)

20 Renegade Rows

600 m Run

10 Alternating DB Snatch (R+50/35, Rx 40/25)

10 Renegade Rows

Time Cap: 30 min