HomeGrown AthletX - HGX-FIT

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A: Metcon (AMRAP - Rounds and Reps)

Mother's Day WOD
AMRAP 30

M = Man makers 10

O = Overhead SA DB carry 200m

T = Toes to bar 30

H = Hand release push-ups 40

E = Elbows to knee plank 50

R = Reverse farmers carry lunges 60

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Complete with partner for quality
400m Run (both partners run together passing back and forth the medball)

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec

Plank Alternating Medball Taps x :30sec

400m Run (both partners run together passing back and forth the medball)

B: Metcon (2 Rounds for reps)

9:00 AMRAP

Partner 1: Max Cal Row

Partner 2:

Complete

15 American KBS (R+53/35, Rx44/26)

45 Double Unders (sub 90 single unders)

15 Abmat Sit-Ups

9:00 AMRAP

Partner 1: Max American KBS (R+53/35, Rx44/26)

Partner 2:

Complete

10/8 Cal Row or Ski or 8/6 cal Bike

45 Double Unders

15 Abmat Sit-Ups

C: Metcon (No Measure)

4 Sets for max reps
:30sec Russian Twists

:30sec Rest

:30sec Plank Knee to Elbows

:30sec Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

8:00 EMOM

min 1: 45sec Cardio

min 2: Single Leg Balance Clock Drill x 2/side

min 3: (3 Push-Ups + 1 Wall Walk) x 2

min 4: 6/6 Single Arm Ring Rows + 6 V-Outs

—

2 Sets

:20/:20 Weighted Ankle KB Stretch

5/5 Elevated Pigeon Kinetic Stretch

5/5 Seated Single Leg Lifts

B: Pistols (Progression)

-Heel Elevated

-Shrimp Squat

-Pistol Squat Step-Downs

-Single Leg Sit to Box

C: Mary (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

D: Metcon (No Measure)

Pump finisher - if time permits
20 Dual DB Bent Rows

20 Dual DB Bench Press

20 Dual DB Bicep Curls

20 Push-Ups

HomeGrown AthletX - HGX-FIT

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A: Deadlift (Wave - Rest 1-1:15 b/t sets)

6 at 70%

3 at 75%

2 at 80%

6 at 75%

3 at 80%

2 at 85%

6 at 78%

3 at 83%

2 at 88+%

B: Pendlay Row (EMOM 10)

5 reps (135/105)

C: Metcon (No Measure)

Midline
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**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Setrs for quality
8/8 Staggered Stance Dual DB RDL

8 Dual DB Upright Row

6 Inchworm Walkers

5 (2 Alternating Step-Ups + 1 Box Jumps)

B: Sumo Deadlift (31x1 Tempo )

Every 2:30 for 10:00 (4 Sets)

8 Reps @ 55-60% of 1RM Deadlift

C: Metcon (No Measure)

WOD primer
3 Hang Muscle Clean

3 Hang Power Cleans

3 Low Hang Power Cleans

5 Box Jump Overs

---

Load Bar to Working Weight

2 Sets

5 TnG Power Cleans

5 Box Jump Overs

R: 60sec b/s

D: Metcon (Time)

15-12-9-12-9-6

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

Box Jump Overs (R+24/20, Rx20/16″)

Time Domain: 8:00-11:00

Time Cap: 15:00

E: Warm-up (No Measure)

3 Sets for quality - if time permits
10/10 Single Leg Medball Hamstring Curls

10-15 Weighted Hip Extensions

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
200m Run

10 Deep Lunge Mountain Climbers

10 Bar Kip Swings

6-8 Strict Knee Raises

10 Alternating V-Ups

B: Warm-up (No Measure)

Running drills - 3 sets
100ft Bounding Run

:10sec Wall Lean Sprint

20/20 Banded Heel Pulls

C: Metcon (2 Rounds for time)

2 Sets

Each Interval For Time:

65/55 cal Row or Ski or 50/40 Cal Bike

400m Run

Time Cap: 40:00 (8:00 Cap per interval)

D: Warm-up (No Measure)

3 Sets for quality - if time permits
10 Goblet Cyclist Squats

10 Reverse Nordic Curls

10 Medball GHD Sit-Ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds

10 BB Military Press (front rack)

8/arm DB SA seated shoulder press

8/arm DB SA bench press

10 DB pull overs

12/arm DB SA rear delts

B: Metcon (No Measure)

3 Rounds

15 BB Reverse curls

15 DB Seated Zottman curls

Immediately into...

3 Rounds

12-15 DB single arm wrist curls (over bench - palm facing down)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
:30sec Jump Rope

8/8 Single Arm Upright Row

8/8 Single Arm Strict Press

10 Goblet Cossack Squats

10 Scapular Pull-Ups

20 Banded Face Pulls

B: Front Foot Elevated Back Rack Split Squat

Every 2:00 for 10:00 (5 Sets)

6/6 Front Foot Elevated Split Squat

3 SA DB Push Press + 5 SA DB Push Jerk (each)

Choice on Loads

C: Metcon (Time)

5 Rounds for Time

3 Wall Walks

24 Double Unders (Sub 48 Single Unders)

6 Shoulder to Overhead (R+135/95, Rx 115/75)

9 Strict Pull-Ups

Time Cap 18:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1:00 Row

10 Alternating Arm Swings

10 Weighted Pass throughs

10 Alternating Lunge + 10 Jumping Lunges

B: Metcon (Distance)

Plyometrics
10x1 Broad Jump

*each for max distance

R: as needed

C: Overhead Squat

10:00 EMOM

3 Overhead Squats

*starting @ 60% and increase to 70%

D: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP

12/10 Cal Row or ski or 10/8 cal Bike

7 Squat Snatch (R+115/75, Rx 95/65)

Goal: 4+ Rounds

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds

10 DB Floor Press (50/35)

400M Run

10 DB Bent over rows

400M Run

10 BB Bicep curls

10 BB Reverse curls

400M run

10 TTB/Knees to waist