HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

time cap 25min
10 rounds

250M Row

5 Bench Press (185/105)

Rest 2min and immediately start part B

B: Metcon (No Measure)

time cap 20min
10 rounds

8 DB pullovers (heavy)

10 DBs flys

10 DBs kickbacks

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1:00 Cardio Choice

10 Alternating Arm Swings

10 Weighted Passthroughs

10 Alternating Lunge + 10 Jumping Lunges

Plyometric Work

Kneeling Jump to Vertical Jump

5 Sets x 3/(1+1)

B: Power Snatch + Squat Snatch (1+1)

12:00 EMOM
*choose starting weight, increase by feel to heavy for the day

*Record heaviest complex

C: Metcon (No Measure)

12:00 EMOM

min 1: Alt DB Snatch (R+50/35, Rx 40/25)

min 2: Abmat Sit-Ups

min 3: Cal Row Ski or Bike

min 4: Rest

*Max Reps Each Minute with a Goal around 20 Alt DB Snatch, 20-30 Abmat Sit-Ups, and 18-25 Cal Calories for men and 13-17 Cal Calories for women.

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

10 Rounds

10 Toes to bar/Knees to waist

30 DU

10 Alt DB clean & jerk (50/35)

250m run/row

150 Abmat situps

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2-3 Sets

1:00 Jump Rope

10 Goblet Squat

10 KB Sumo Deadlift High Pull

5/5 Alternating Active Pigeon Stretch

*record times: Fastest we have seen is 4:01

B: Metcon (AMRAP - Rounds and Reps)

Partner WOD
20:00 AMRAP

Partner 1: 400m Run (SUB 27/22 Cal Bike)

Partner 2: AMRAP of

9 Sumo Deadlift High Pull (R+75/55, Rx 65/45)

9 Thrusters

27 Double Unders

Each 400m Run = 1 Round

So if you do 6 Rounds of the AMRAP and 6 Rounds of the run, it is scored as 12 total rounds.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds (Cap 10min)
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Scapular Pull-Ups

50ft Walking Lunge

B: Warm-up (No Measure)

WOD Primer
5 Pull-Ups

4 Box Jump Overs

3 Burpees

4 Overhead Squats

3 Burpees

4 Box Jump Overs

5 Pull-Ups

*increase pace on way back up

C: Metcon (Time)

50 Pull-Ups

40 Box Jump Overs (R+24/20, Rx20/16″)

30 Burpees

20 Overhead Squats (R+135/95, Rx 115/75)

30 Burpees

40 Box Jump Overs

50 Pull-Ups

Time Domain: 18:00-25:00

Time Cap: 30:00

D: Metcon (AMRAP - Rounds and Reps)

Core Finisher
"7:00 Abs"

7:00 AMRAP

10 V-Ups

20sec Hollow Hold

10 Tall Plank Knee to Elbow

40sec Forearm Plank

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
1:00 Bike Easy

6+:15sec/Arm Half Kneeling SA DB Press + OH Hold

8/8 Staggered Stance SL SA Deadlift

10 Quarter Squat Jumps

B: Metcon (No Measure)

Plyometrics
Overspeed Banded Vertical Jumps

6:00 EMOM

3 Reps

C: Push Press

Every 2:00 for 12:00, 6 Sets

7 Reps @ 70%

5 Reps @ 75%

3 Reps @ 80%

7 Reps @ 70%+

5 Reps @ 75%+

3 Reps @ 80%+

*Record 3rep at 80+%

D: Metcon (AMRAP - Rounds)

2:00 on/1:00 off

13 Dual DB Deadlifts

11 Dual DB Shoulder to Overhead

Max Cal Row or Ski or Bike

Load: (R+50/35, Rx 40/25)

*continue until 117/92 cal row or ski or 85/65 Cal Bike

Goal: Finish in < 5 Rounds
Time Cap: 6 rounds

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 10X 2 sets

Abmat situps

Russian twist

Vups/Knee ups

Flutter kicks

Ankle touches

Hollow rock

Right side plank - pulse

Left side plank - pulse

Spiderman push-ups

Weighted circle of death

**Rest 2min b/t sets**

B: Deadlift (Wave - 3 sets (Rest 1:15 b/t waves))

9 at 70%

5 at 75%

3 at 80%

9 at 75%

5 at 80%

3 at 85%

9 at 78%

5 at 83%

3 at 88+%

*Record last set of 3reps at 88+%

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
5 Inchworm Push-Ups

10 Mountain Climber Lunge to Stretch

15 Air Squats

B: Metcon (2 Rounds for time)

Body weight conditioning
Every 20:00 for 40:00

1 Mile Run (SUB 120/84 cal Bike)

100ft Walking Lunge

50/40 Push-Ups

100ft Walking Lunge

500/425m Row

*100ft =wall ball wall to grown strong wall and back

*R+: Wear a 20/14lbs vest

D: Metcon (No Measure)

Mobility
1:00/1:00 Couch Stretch

2:00 Childs Pose

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds
12 Seated behind the neck military press

10 DB Pull overs

12 DB Arnold press

10 BB Front delt raises

10 DB Rear delt raises

B: Metcon (No Measure)

Arms
3 Rounds

15 BB Reverse curls

15 DB Seated Zottman curls

Immediately into...

3 Rounds

15 Bench dips

15 BB skull crushers

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
20 Banded Pull-Aparts

10 V-Outs

8/8 Single Leg Crossbody RDLs

:30sec Weighted Wall Sit

B: Metcon (No Measure)

Plyometric
On a 10:00 Clock

5 Sets

5 Dumbbell Rhythm Squat Jumps + 3 Reactive PVC Stick Jump Overs

R: 1:15-1:30 b/s

C: Pwr Cln + Sq Cln (1+1)

12:00 EMOM

Power Clean + Squat Clean

1+1, starting @ 60-70% of 1RM Clean

*Record heaviest set

D: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

3 Burpee Ring Muscle-Ups

3 Cleans (R+ 225/155, Rx 165/125)

*can be power or squat

Goal ~6 Rounds