HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

10 Bootstrap Squats

10/10 Dynamic Clam Shells

8/8 Pistol Step-Downs

6 Scap Pull-Ups + 6 Kip Glides

8/8 Single Arm DB Push Press

B: Warm-up (No Measure)

Primer (10-15min)
BMU Progression:

Pistol Progression

3-4 Sets, increasing to working weights

Power Clean + 3 Push Jerks

C: Metcon (AMRAP - Rounds and Reps)

"Open House"

20:00 AMRAP

3 Shoulder to Overhead (R+185/125, Rx155/105)

5 Bar Muscle-Ups (sub Burpee C2B Pull-Ups or Burpee pullups)

8 Alt Pistols

Goal: 1:30-2:00/Round

10+ Rounds

D: Metcon (No Measure)

Friday finisher
3 Sets

Max DB Pinch Grip Hold (R+ 25/15, Rx 15/10 per hand)

R: 15sec

10 Barbell Curls

R: 15sec

Max Dual DB Overhead Hold (R+50/35, Rx 40/25)

R: 15sec

10 Barbell Strict Press

R: 60sec

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A- Extended Walk 1,600m

B. CARs-Focus Neck, scapular, shoulder, hips ankles

600m Row /Erg

20 Wall Balls

20 Plate Hops

20 RKBs

20 Dumbbell Thrusters (seated, box to stand)

20 Banded Face Pulls

600m Row

HomeGrown AthletX - HGX-FIT

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A: Pendlay Row (take 15 min for 3RM)

B: Metcon (No Measure)

5rds

10 DB pullovers

10 DB bent over rows

"21" BB curls (7 halfway up/7 halfway down/7 full ROM)

*Rest 1min b/t rounds*

C: Metcon (No Measure)

Accessories
3rds

:30 sec static hold/:30 sec rest

DB's Seated straight leg ovhd

----

Immediately into

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3rds

12 DB rear delt raises

12 DB front delt raises

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
1:00 Row (:30sec ez, :20 Mod, :10 hrd)

25ft Low Crawling Lunge

8/8 Single Leg KB RDL

10 Lateral Box Crossover Step-Overs

:30sec Wall Sit

B: Box Back Squat

Use box or bench. squat position is parallel or 1" below
Every :90sec

sets 1-6: 3 Reps @ 70-75%

sets 7-12: 3 Reps @ 80-85%

20/16" Box

*Record heaviest 3reps

*Box height should be right at parallel or right above so adjust accordingly if 20/16 doesn't fit this requirement

C: Metcon (2 Rounds for time)

"Peekaboo"

Every 5:00 for 10:00

15-12-9

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

Lateral Burpees over DBs

*Sprint!

* The goal here today is to finish each set in 3:00-3:30

D: Metcon (No Measure)

Mobility if time permits
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 - Functional Fitness

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A: Warm-up (No Measure)

2 sets for quality
200m Run

10m A Skips

10m B-Skips

2x (10m/10m) Lateral Shuffle

1:00 Row (:30sec ez/:20 mod/:10 hard)

B: Warm-up (No Measure)

Row 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: Metcon (4 Rounds for distance)

"Breakage"

4 Sets, For Distance

6:00 AMRAP

800m Run (sub 55/44 Cal Bike)

-Max Meter Row or Bike or Ski

R: 3:00 b/s

Running Time: 36:00

D: Metcon (No Measure)

Yoga flow
2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

:15 Passive Hang + :15 Active Hang

6/6 KB Halo

6/6 SA Bottoms Up KB Press

10 Alt V-Ups

B1: Bench Press

Every 90sec for 15:00

(Alternating between Station 1 and 2)

Station 1: 3 Bench Press

*increasing loads from 80% to 3RM Max

*Record 3 Bench press for B1

B2: Weighted Pull-ups

Station 2: 3 Weighted Strict Pull-Ups

*Record Strict weighted pull-ups for B2

C: Metcon (AMRAP - Rounds and Reps)

"Problem Dog"

7:00 AMRAP

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

Toe to Bar (sub alt toe 2 bar, then knee 2 elbow, then strict knee raises)

Box Jump Overs (R+24/20, Rx20/16″)

HR Push-Ups

*R+ Wear a 20/14# Weight Vest

HomeGrown AthletX - Legends

A: Metcon (No Measure)

A. CARs/ Balance

B. Warm Up 1,600m Row/ Erg

Air Squats

Box Step Overs

Ring Rows

Push Ups

RKBs

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

3rds

13 DB Floor bench press

13 DB Deadlifts

---Rest 2min

3rds

13 DB Floor bench press

13 DB Deadlifts

----Rest 2min

3rds

13 DB Floor bench press

13 DB Deadlifts

B: Metcon (No Measure)

Arms
20 BB Reverse curls

20 BB Shoulder to ovhd

*Do not drop BB*

*Immediately into...

20 DB Hammer curls

20 DB Kick backs

**Repeat for 3rds**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

10 GHD Back Extensions or BW Jefferson Curls

8 Behind the Neck Strict Press

6/6 Staggered Stance Barbell Goodmornings

4 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

B: Deadlift (Dead stop)

Every 3:00 for 18:00

5 Reps @ 70%

4 Reps @ 80%

3 Reps @ 85%

2 Reps @ 90%

1 Rep @ 95%

1 Rep @ Heavy for Day

C: Metcon (Time)

"Nego y Azul"

For Time

50 Double Unders (sub 100 single unders)

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6 Rounds

3 Hang Power Clean

3 Front Squat

6 Back Rack Reverse Lunges

Load: (R+135/95, Rx 115/75)

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100 Double Unders (sub 200 single unders)

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6 Rounds

3 Hang Power Clean

3 Front Squat

6 Back Rack Reverse Lunges

Load: (R+135/95, Rx 115/75)

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50 Double Unders (sub 100 single unders)

Time Domain: 11:00-15:00

Time Cap: 15:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Ski/Row/Run

800-800-800-800-800

*After each ski/row/run complete*

10 DB's alt bicep curls (35/25)

20 Plate ground to ovhd (35/25)

20 BB reverse curls

20 push-ups

20 Vups

100m DB's ovhd carry (35/25)