HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
:30sec Jump Rope

10 Bootstrap Squats

8/8 Quadruped Thoracic Rotations

:30sec Dead-Hang

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3 Sets

1 Hang Muscle Snatch

1 Hang Power Snatch

3 Overhead Squats

B: Snatch

EMOM for 10 min

1 Power Snatch + 1 Squat Snatch

*start @ 60-70% of Power Snatch

increase to a heavy

*Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP

15 Power Snatch (R+75/55, Rx 65/45)

30 Double Unders

SUB: 30 single unders

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

12 Days of XMas
1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder to Overhead

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerks

10 Hang Power Snatches

11 Overhead Squats

12 Sumo Deadlift High Pulls.

**Pick Barbell Load**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

10 Bend and Bow

:30sec HS Hold

10 Deep Lunge Mountain Climbers

20 Glute Bridges

Warm-Up Game

Burpee Leap Frog Races

Break up Class into 2 teams and have two people on each team going at a time until entire team is through

B: Metcon (Time)

Time w/Partner alt full rounds
3-6-9-12-15-12-9-6-3

Power Cleans (R+155/105, Rx125/85)

Strict Handstand Push-Ups

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Directly into..

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3-6-9-12-15-12-9-6-3

Power Cleans (R+185/125, Rx155/105)

Strict Handstand Push-Ups

Time Domain: 15:00-20:00

Time Cap: 25:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
1:00 Cardio of Choice

10 Bootstrappers

10/10 side plank Clamshells

5 Yoga Push-Ups

:20-30sec L-Sit or Tuck L-Sit on pull up bar

B: Bar Muscle-ups

Bar Muscle-Up Technique Work

C: Metcon (Time)

100 Double Unders

70 Wall Balls (R+20/14, Rx 16/12)

10 Bar Muscle-Ups

100 Double Unders

50 Wall Balls

15 Bar Muscle-Ups

100 Double Unders

30 Wall Balls

20 Bar Muscle-Ups

Time Cap = 30 minutes

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Every 3:00 minutes, 4 sets:

90sec Row Ski or Bike

10 single DB Goblet Squats

Alt Movements, Each Round

:20-30sec Table-Top Bird-Dog

:20-30sec Weighted Dead-Bug

B: Back Squat

Every 2:00 for 8:00

3 Reps @ 70%

*focus on speed and body position

*Record heaviest 3reps

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

12/10 Cal Row Ski 9/8 Bike

10 Dual DB Step-Ups (R+45/25, Rx 35/15) (R+24/20, Rx20/16″)

8 x "2 for 1" Burpees

*2 for 1 Burpee is 2 pushups for 1 burpee

D: Metcon (No Measure)

Mobility - if time permits
2min Barbell Adductor Stretch

1min Barbell Foam Roll Thoracic Extension

1min Scorpion Stretch (each side)

30sec Thread the needle stretch (each side)

1min pigeon pose (each side)

HomeGrown AthletX - HGX-FIT

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A: Front Squat

4 Sets

Set 1: 10 reps at 60%

Set 2: 10 reps at 65%

Set 3 - 4: 10 reps at 70%

Rest :90 seconds between sets

Percentage on 1RM

B: Metcon (No Measure)

BACK: 5 Rounds

10 Landmine Lat pulls with green band or rope

10/10 Side Landmine Single Arm Bent Over Row

10 DB Pull Overs (Bench)

10 GHD Back Extensions

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
5 x Inchworm Push-Up + 4 Shoulder Taps

10 Barbell RDLs

5 "No Dip Muscle Cleans"

Tall Power Cleans 2’’, 4’’, 6’’

B: Power Clean

10:00 EMOM

1 Rep @ 70%

*Record weight

C: Metcon (Time)

18-15-12-9-6-3

Deadlift (R+ 225/155, Rx 165/125)

6-5-4-3-2-1

Wall Walk

*This is a re-test from week 1 of the cycle

Time Domain: 7:00-10:00

Cap: 11 Min

D: Metcon (No Measure)

Mobility
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

2:00 Seated Straddle

2:00 Saddle Pose

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
250m Run

10 Bootstrap Squats

10 Alternating Lunges

10 Alt V-Ups

6 Scap Pull-Ups + 6 Strict Knee Raises

8 Ring Rows

B: Pull-ups (Weighted Strict)

Take 10:00 to hit 1RM Weighted Strict Pull-Up

*Record in notes your weight

C: Metcon (Time)

2 Rounds
400m Run

20/15 Strict Pull-Ups

30 Air Squats

400m Run

20 Toe to Bar

30 Air Squats

Time Per Round = 6:15-10:00

Total Time: 13:00-20:00

Time Cap = 25:00

D: Metcon (No Measure)

2 Rounds - If time permits
Right Leg / then Left Leg

:30sec Down Dog

:30sec Low Lunge

30 Elbow to Knee and Rotate

:30 sec Reach to Sky and Hold

:30 sec Half Kneeling Hamstring Stretch

:30 sec Half Pigeon

HomeGrown AthletX - HGX-FIT

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A: Bench Press

Every :90sec for 5 sets

5 reps at 65% of 1RM

5 reps at 70%

5 reps at 75%

5 reps at 75%

5 reps at 75+%

Record heaviest 5rep

B: Metcon (No Measure)

Conditioning
5 Rounds

**35min EMOM**, give yourself 10-15sec rest before next minute

Min1: Dead hang on high bar

Min2: DB Seated Arnold Shoulder Press

Min3: Plank Shoulder Taps

Min4: DB Skull Crushers

Min5: DB Front to Side Delt Raises (Use small plates)

Min6: DB Seated Rear Delts

Min7: REST

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
1:00 Row Ski Bike

8 PVC Pipe Passovers

6 Overhead Squats

4 Snatch Balance

12 Alternating Step-Ups

6 Box Jumps

B: Snatch Balance

10:00 Running Clock

Snatch Balance + Pause Overhead Squat (3sec)

1+1 @ 70-80% x 5 Sets

R: 60sec b/s

% of 1RM Snatch

*Record heaviest complex

C: Warm-up (No Measure)

Workout Primer:

TnG Power Snatch Technique
6 x Slow Power Snatch + Smooth Lower into TnG Power Snatch

*light weight, then build to working weight

D: Metcon (Weight)

15:00 EMOM
min 1: 200m Row or Ski or 15/11 Cal Bike

min 2: 5 TnG Power Snatch

min 3: 10 Burpee Box Jump Overs (R+24/20, Rx20/16″)

Load: Choice

*Record Pwr Sn weight