HomeGrown AthletX - Functional Fitness

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A: Overhead Squat (Power Snatch + Overhead Squat)

On the Minute x 10:

2 Power Snatches

1 Overhead Squat

*build to a heavy for the day

B: Metcon (Time)

21-15-9
Power Snatches (R+75/55, Rx 65/45)

Overhead Squats

directly into...

70/50 Cal Row/Ski or 50/35 Cal Bike

directly into...

9-15-21:

Power Snatches

Overhead Squats

HomeGrown AthletX - Functional Fitness

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A: Thruster (Complex)

On the 2:00 x 6:

3 Power Cleans

1 Thruster

Set 1: 60% 1RM Clean

Set 2: 64% 1RM Clean

Set 3: 68% 1RM Clean

Set 4-6: 72-80% 1RM Clean

Note: Record heaviest thruster

B: Metcon (Time)

800 Meter Run

20 Power Snatches (R+115/75, Rx 95/65)

20 Pendlay rows

800 Meter Run

20 Clean & Jerks

20 Pendlay rows

800 Meter Run

20 Thrusters

20 Pendlay rows

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A: Metcon (No Measure)

CHEST/BICEPS: 10 Rounds – Using a Bench

***Maximum 2 Sets of DB’s***Choose a weight to keep intensity!

***Heavier for Bench Press and Upright Rows

***Lighter for Bench Fly’s and Hammer Curls

8 x DBs Bench Fly’s (imagine a barrel on your chest and keep the arch throughout the movement – squeeze/contract at the top)

8 x DBs Bench Press

8 x DBs Seated Hammer Curls (together)

8 x DBs Upright Rows (standing/together)

8 x Close Grip Bench Push-ups (hands - triangle position on the bench)

30 x Banded Bicep Curls (Green or Thin Blue band)

Time remaining:

50 Abmat Situps

50 Vups

50 Russian Twist

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A: Metcon (Time)

30 DB-Facing Burpees

Accumulate 1min Double DB hold OH (R+50/35, Rx 40/25)

30 DB-Facing Burpee

B: Metcon (Time)

3 Rounds
50 Wallballs Sq Jumps (R+20/14, Rx 16/12)

25 Toes to DB

10 Devil Presses (R+50/35, Rx 40/25)

*Time Cap 30min

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A: Metcon (Time)

Push Jerk Complex
12 Push Jerks

9 Push Jerks

6 Push Jerks

Rest 1:00

6 Push Jerks

9 Push Jerks

12 Push Jerks

Single bar, taken from the ground, changing weights on our own.

Stimulus

Set of 12 @ 60% of 1RM push Jerk

Set of 9 @ 70% of 1RM push Jerk

Set of 6 @ 80% of 1RM push Jerk

– Aim here is to bring awareness to our weakest link in the movement.

– When we go towards higher volume, it exposes the holes we have.

– Be mindful and take note of how we feel/perform when deep in the sets.

– Mechanics, mechanics, mechanics.

B: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 150 DU (sub 300 singles)

15 HR push ups

15 OHS (R+95/65, Rx 75/55)

Rest 3 mins

AMRAP 5:

Buy-In: 100 DU

15 HR push ups

10 OHS (R+135/95, Rx 115/75)

Rest 3 mins

AMRAP 5:

Buy-In: 50 DU

15 HR push ups

5 OHS (R+185/125, Rx155/105)

*try to get 5-8 rounds total

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A: Metcon (No Measure)

NYE WOD

All movements = 31 reps

Barbell 75/65

1. Push Press/Shoulder 2 Ovhd

2. Snatches

3. Situps

4. Vups

5. Hand Release Pushups

6. Box Jump Overs (24/20, 20/16)

7. Back Squats

8. Thrusters

9. Lunges (Fwd)

10. Curtsy Lunge

11. Burpees

12. 365m Row/Ski

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A.: Metcon (Time)

Happy New Year!

For Time

800 meter Run

50 Hang Power Cleans (R+115/75, Rx75/55)

50 Air Squats

600 meter Run

30 Hang Power Cleans (R+135/95, Rx115/75)

30 Air Squats

400 meter Run

10 Hang Power Cleans (R+155/115, Rx135/95)

10 Air Squats