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
Dual Dumbbell S2OH

C: Metcon (Time)

400 Row/ Erg

20 Wall Balls

20 Plate Hops

20 KB Dead Lift (12 or 16kg)

20 Dumbbell Thrusters (Seated on box to stand)

20 Banded Face Pulls (red band)

400m Row/Erg

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Machine

8 Scap Pull-Ups

10 Ring V-Outs

10 Alt V-Ups

2/2 Turkish Get-Up

B: Metcon (5 Rounds for time)

"Bank Roll"

Every 6:00 for 30:00

2 Rounds

8/6 Strict Pull-Ups

12 Renegade Rows (R+50/35, Rx 40/25)

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

Goal: ~4:00 for each 2 round segment

C: Metcon (No Measure)

Accessories - if time permits
3 sets for quality

10/10 Single Arm Upright Rows

10 Dual DB Hammer Curls

10-15 Dual DB Chest flys

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds
100-75-50-75-100

DU's or singles

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50-40-30-40-50

Cal row

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40-30-20-30-40

Vups

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20-15-10-15-20

DB's thursters (50/35)

***1 round = 100 DU, 50 cal row, 40 Vups, 20 DB thruster***

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
10 Knee Hug +Lunge and Twist

8/8 SL SA Crossbody RDL

:15/:15 Single Leg RDL Iso hold

:20sec Tuck L-Hang

:40sec Forearm Plank

B: Romanian DeadLift (RDL) (12min cap)

5 Sets

6 Romanian Deadlift 31x1 Tempo

:30/:30 Paloff Press Hold

Choice on Load and Tension

R: as needed b/s

C: Metcon (AMRAP - Rounds and Reps)

"Loose Change"

10:00 AMRAP

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

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

Toe to Bar

@ 2:00, 4:00, 6:00, 8:00 Complete 30sec Handstand Hold (Wall Supported)

Goal: Round of 18+

D: 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
200m Run

25ft Low Crawling Lunge

6/6 KB Halos

7/7 KB Windmill

50/50ft SA Bottoms Up KB Waiters Walk

B: Overhead Squat

Every 2:00 for for 10:00

3 Overhead Squats

*starting @ 70% of 1RM

*Record heaviest 3 reps

C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
SUB 27/22 Cal Bike

SUB 75/55

Time Domain: 11:00-15:00

Time Cap: 18:00

*Athletes with limited mobility or shoulder impingement sub overhead squats to an overhead reverse lunge or a front squat.

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Incline)

Every :90sec for 12min

8 reps at 75-80% of 3RM

B: Metcon (No Measure)

4 rounds
10 Incline close grip bench press

10/10 SA DB incline bench press (Tempo 3-1-1)

10 WB decline push-ups

5/5 SA slider push-ups

C: Metcon (No Measure)

Midline - time remaining
25 Weighted straight leg sit-ups (weight overhead - arms locked out) pressing towards ceiling

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
Dual Dumbbell Power Clean

C: Metcon (Time)

4 rounds for time
Buy in 400m Row/ Erg

5 Box Step Overs

7 RKBs

9 Ring Rows

12 Push Ups

15 Air Squats

HomeGrown AthletX - HGX-FIT for Kids

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A: Metcon (No Measure)

Buy-in: 100 Alt vups or abmat situps

4 Rds

8 SA DB power cleans (right)

8 SA DB shoulder to overhead (right)

8 SA DB front squats (right)

100m plate overhead carry

8 SA DB power cleans (left)

8 SA DB shoulder to overhead (left)

8 SA DB front squats (left)

100m plate overhead carry

400m run

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6:00, Alternating Movements

- :40 Row

- :40 Bike

- :40 Shuttle Run (12.5m/12.5m)

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5/5 Hip Cars

5/5 Shoulder Cars

5/5 T-Spine Cars

B: Ring MU skills/drills (With a partner)

2 Sets

10sec Top Support Hold

3-5sec Lower to Bottom of Dip

10sec Bottom of Dip Hold

3 Sets

3 Toenail Spot Muscle-Up w/Pauses

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5:00-7:00 practice

2-4 Banded Ring Muscle-Ups

3 Muscle-Up Swing + 1 Kip to Hips

Spotted Ring Muscle-Ups

Full Ring Muscle-Ups

C: Warm-up (No Measure)

Barbell primer
3 High Hang High Pull

3 High Hang Muscle Clean

3 High Hang Power Clean

3 Hang High Pull

3 Hang Muscle Clean

3 Hang Power Clean

3 Clean Lift off to Launch (knee)

3 Slow Pull Power Clean (3sec to above knee)

3 Power Clean

D: Metcon (AMRAP - Rounds and Reps)

"Andrew Jackson"

20:00 AMRAP

12 Burpee Box Jump Over (R+24/20, Rx20/16″)

8/6 Ring Muscle-up (Sub 16 C2B Pull ups)

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

Goal: 5+ Rounds

HomeGrown AthletX - HGX-FIT for Kids

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A: Metcon (No Measure)

Buy-in: 100 Alt vups or abmat situps

4 Rds

8 SA DB power cleans (right)

8 SA DB shoulder to overhead (right)

8 SA DB front squats (right)

100m plate overhead carry

8 SA DB power cleans (left)

8 SA DB shoulder to overhead (left)

8 SA DB front squats (left)

100m plate overhead carry

400m run