HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B: Metcon (No Measure)

EMOM 10
6 RKBS

C: Metcon (Time)

Time trial
1600m row/erg

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
50m Dumbbell Farmers Carry

14 Plate Hops

12 Dball Slams

10 Dumbbell power cleans

8 Banded Face Pulls

6 Banded Chest Press

4 Air Squats

HomeGrown AthletX - HGX-FIT for Teens

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A: Metcon (No Measure)

100 DB box step overs

E2MOM 3 wall walks

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
5/5 Worlds Greatest Stretch

8 Bulgarian Ring Rows

:30/30 Couch Stretch

10 Alternating V-Ups

B: Warm-up (No Measure)

Rowing skill work
2 Sets

-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate

:30sec @ Goal Pace

C: 5k Row (Time)

Max Effort 5k Row
sUB 300 cal bike

Time Domain:

17:00-22:00

Time Cap: 25:00

D: Metcon (No Measure)

Body building finisher
4 Sets

10/10 SA DB Z-Press

10/10 Side Lying Lateral Powell Raises

-Max Effort L-Sit

R: as needed

E: Metcon (No Measure)

Mobility if time permits
:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
10-15 Banded Goodmornings

25ft Low Crawling Lunge

8/8 Single Leg KB RDL

10 Lateral Box Crossover Step-Overs

:30sec Wall Sit

B: Back Squat

In a 15:00 Window: Find a 1RM Box Squat

20/16" Box/Bench (just at or 1'' below parallel)

C: Metcon (AMRAP - Rounds and Reps)

"Nick the Pig"

8:00 AMRAP

8 KB Goblet Squat (R+70/53, Rx 53/44)

8 American KBS

8 Box Jumps (R+30/24,Rx24/20″)

Goal: 4+ Rounds

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

800m walk and general warm-up

B: Goblet Squat (EMOM 10)

C: Metcon (Time)

1,200M Row/Erg Buy in

14 Burpees (Box or floor)

12 Dumbbell GTOH

10 Air Squats

8 Banded Pull Downs

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Complete the following movements as sets.
5 Sets - time cap 30min

1. 8 x Decline bench (use two 45# plates)

2. 10 x Incline DB bench (use two 45# plates)

3. 12 x Floor DB bench press

4. 14 x DB Push-ups

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Arms: 4 sets - time cap 12min

12 Reverse BB curls

10/10 SA DB hammer curls

10 DB Tricep ext (crush grip)

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150 Floor windshield wipers

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Part Progressive Warm-Up: (12:00)
4:00, Alternating Movements

min 1: 40sec Bike

min 2: 40sec Shuttle Run (25/25ft)

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5/5 Hip Cars

5/5 Shoulder Cars

5/5 T-Spine Cars

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3 Sets

10 Rotational Overhead Side to Side Medball Slam

10 Triple Extension Overhead Ball Slam

10 Bent Over Ballistic Chest Press

B1: Metcon (AMRAP - Reps)

5:00 AMRAP

1:00 Dead-Hang (Accumulated)

Max Strict Pull-Ups in Remaining Time

*Record max strict PU*

R: 5:00 *Set-up Bench Press

Take rest time to set-up/warm-up for BP

B2: Bench Press (10:00 cap)

Establish a 5RM Bench Press

C: Metcon (4 Rounds for reps)

"Hector the Toad"

3:00 AMRAP, 1:00 Rest, 4 Sets

15 Toe to Bar

25/18 cal row or ski or 18/13 cal Bike

Max Rep DB Thruster (R+50/35, Rx 40/25)

Goal: 1:00 DB Thrusters (~15 Reps)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-in

3 rounds from the rig

10 BB rows

10 BB supinated rows

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Immediately into BB complex

BB weight (75/45)

6 rounds

8 Pendlay rows

8 Upright rows

8 Shoulder to overhead

8 Yates rows (wide grip - supinated)

8 Sumo DL high pulls

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Cash-out

3 rounds

50 weighted sit-ups

50 weighted russian twists

***Choose plate***

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Medball partner warm-up 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: Coffey (Time)

For time:

Run 800 meters

50 Back Squats, 135#

50 Bench press, 135#

Run 800 meters

35 Back Squats, 135#

35 Bench press, 135#

Run 800 meters

20 Back Squats, 135#

20 Bench press, 135#

Run 800 meters

1 Muscle-up
In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
To learn more about Coffey click here
SUB 54/44 Cal Bike

SUB 115/75#

45min time cap

C: Metcon (No Measure)

Mobility if time permits
2:00 Barbell Adductor Stretch

1:00 Barbell Foam Roll Thoracic Extension

1:00 Scorpion Stretch

:30/:30 Thread the needle stretch

1:00/1:00 pigeon pose

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
1:00 Cardio Choice

10 Banded Goodmornings

6 Inchworm Push-Ups

:30sec Wall Facing Handstand Hold

10 Supermans or 10 Reverse Hypers on GHD

B: Metcon (4 Rounds for weight)

Strength
Every 2:30 for 10:00

10 Strict Press

25m Sandbag Carry (heavy) b/s (12.5m down & 12.5m back)

*Strict Press @ 60-65% holding across

*sub for sandbag carry would be dual kb front rack carry, keg, front rack axle bar, or d ball

C: Metcon (Time)

"Benjamins"

300/250m Row or Ski 18/13 cal Bike

50 Double Unders (SUB 100 single unders)

25 Dual DB Push Press

50 Double Unders

300/250m Row or Ski 18/13 cal Bike

50 Double Unders

25 Dual DB Push Press

50 Double Unders

300/250m Row or Ski 18/13 cal Bike

10 Devils Press

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

Time Domain:

9:00-13:00

Time Cap: 15:00

D: Metcon (No Measure)

Accessories if time permits
3 sets for quality

10/10 Weighted Paloff Press

15-20 Unbroken V-Ups

10/10 Side Plank rotations