HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 15
*All movements quality reps*

1. Slider Feet to hand

2. Slider SA push-up

3. Slider SA side push-up

4. Windshield wiper/knee twist

5. Rest

B: Metcon (No Measure)

250M run

60 Air squats

40 DBs renegade rows (no push-up) (50/35)

20 DBs burpee to stand

500M run

20 DBs burpee to stand

40 DBs renegade rows (no push-up)

60 air squats

250M run

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

min 1: Machine of Choice

min 2: 4/4 SA Ring Row + 6-8 Push-Ups

min 3: Machine of Choice

min 4: 5/5 Single Arm Push Press + 5 Box Jumps

B: Rope climb technique (Skills)

C: Metcon (AMRAP - Rounds and Reps)

"Falkel"

25:00 AMRAP

8 Handstand push-ups

8 Box jumps (Rx 30/24, sub 24/20″)

1 Rope Climb

w/partner alternating movements for the duration

D: Metcon (No Measure)

Mobility - if time permits
5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3:00 Cardio Choice

-----

2 Sets, For Quality

6 Barbell Upright Rows

6 No Dip Muscle Cleans

10 Behind the Neck Elbow Punch Through

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

----

5 Sets x 30ft Broad Jumps

*goal: Achieve 30ft in as few broad jumps as possible

B: Front Squat

Take 12:00 to Establish 3RM Front Squat from the Floor

C: Metcon (AMRAP - Rounds)

90sec AMRAP, 60sec Rest

Round 1:

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

9 Bar Facing Burpees

Max Devils Press (R+50/35, Rx 40/25)

*continue until 30 Devils Press Completed

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Gymnastics
Banded Shoulder Prep

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

10/10 Banded Single Arm Straight Arm Lat Pull-Down

15 Banded Pull-Aparts

----

2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Skill and Drills (15min)

Bar Muscle-Ups

Handstand Walk

C: Metcon (AMRAP - Rounds and Reps)

R+

16:00 AMRAP

20 GHD Sit-Ups

25ft Handstand Walk

8 Bar Muscle-Ups

Goal: 6+ Rounds

D: Metcon (No Measure)

Accessories if time permits
4 Sets, for quality

10-15 Feet Elevated Ring Row

:20sec Ring Support Hold

10 Dual DB Hammer Curls

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Partner Medball Sit-ups

3 x 25reps

B: Metcon (No Measure)

21-15-9

Sandbag clean over shoulder

Calories on bike

C: Metcon (No Measure)

5 rounds or time remaining

8 Pendlay rows

10/10 Gorilla rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Bike

15 Banded Goodmornings

:30/:30 Pigeon Pose

10/10 Single Leg Glute Bridge

B: Deadlift (Dead stop)

Every 3:00 for 15:00

Set 1: 4 Reps @ 80%

Set 2: 4 Reps @ 80%

Set 3: 3 Reps @ 85%

Set 4: 3 Reps @ 85%

Set 5: Max Reps @ 85%

*Record Set3/4 at 85%*

C: Metcon (4 Rounds for time)

Every 3:00 for 12:00, 4 Sets

10 Front Rack Alt Reverse Lunges (R+125/85, Rx115/65)

6 x Shuttle Run (12.5m down, 12.5m back =2 shuttle runs) or 9/7 Cal Bike

8 Front Rack Alt Reverse Lunges

4 x Shuttle Run or 7/5 Cal Bike

* We should choose a weight that allows for unbroken sets while maintaining quality form.

*Goal: 75-90sec/Set

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality

:20/:20 KB Ankle Stretch

5 Pause Goblet Squat (2sec) + 5 Goblet Squat

10 Boxer Shuffle Jump Rope + 10-15 Double Unders

50/50ft SA OH Carry

:15 Pike Up Hold

B: Metcon (No Measure)

Skill
"Rowing Technique"

2 Rounds through

:30sec Arms Only Rowing (the pick drill)

:30sec Arms and Body Rowing, (body hinge and finish with arms)

:30sec Legs and Body Rowing, (leg drive, strong back and lat engagement)

:30sec Half Stroke Strong Finish, (pushing with legs and finish through body)

1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)

C: Metcon (Time)

150 Double Unders

75 Wall Balls (R+20/14#, Rx16/12#)

2000/1700m Row or ski or 120/84 cal bike

100 Double Unders

50 Wall Balls

1000/850m Row or ski or 60/42 cal bike

50 Double Unders

25 Wall Balls

500/425m Row or ski or 30/21 cal bike

#2:

For Time:

200 Single Unders

60 Wall Balls 14/10#, 6/4kg

1500/1350m Row

150 Single Unders

40 Wall Balls

800/700m Row

100 Single Unders

20 Wall Balls

400/350m Row

D: Metcon (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

DB training
30-20-10-20-30

DB SA bench press

DB SA lateral delt raises

DB SA bent over rows

DB Pull overs

Plate abmat situps

**Example: 30 right arm/30 left arm bench press, 30 right arm/30 left arm lateral delt raises, 30 right arm/30 left arm bent over rows, 30 pull overs

30 plate situps** then go to 20reps

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

min 1: Cardio Choice, Easy

min 2: 7 Hang Muscle Snatch + 7 Overhead Squats

min 3: 7/7 KB Windmills

min 4: 5 Seated Box Jump to High Box

B: Snatch

Every 90sec, 9 Sets

(3 Rounds)

3 Reps @ 80%

2 Reps @ 85%

1 Rep @ 90%

*increase weight each set based on feel*

**Record heaviest 1rep**

C: Metcon (No Measure)

Strength
12:00 EMOM (4 Sets)

min 1: 3 Snatch Pulls @ 105% of Snatch

min 2: 10-15 Strict Handstand Push-Ups

min 3: 10-12 Dual DB Bench Press (sub floor press or push ups)

*choice on deficit for Handstand Push-Ups, can be box pike, traditional, or add a deficit to make more challenging.

*choice on load for DB Bench

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-in: 10 rounds

100M run

10 TTB or Knee to waist

....

5 rounds (empty BB)

20 push-ups

20 vups/knee ups

20 air squats

20 reverse curls

20 shoulder 2 ovhd

20 bicep curls

20 back rack lunges

250m run