Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

30 Seconds Each:

Samson Stretch

Hollow Hold

Alternating Step Back Lunges

Inchworm to Push-ups

Arch Hold

Box Step-ups

Russian Baby Makers

Straight Leg Sit-ups

Box Step-ups

B: Front Squat + Back Squat

5 Supersets
3 Front Squats

6 Back Squats

Rest as needed between sets

Set 1: 50% 1RM Front Squat

Set 2: 53% 1RM Front Squat

Set 3: 56% 1RM Front Squat

Set 4: 59% 1RM Front Squat

Set 5: 62% 1RM Front Squat

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
50 Wallballs (R+20/14, Rx 16/12)

40 Single Arm Alternating DB Snatches (R+50/35, Rx 40/25)

43/33 row/ski or 30/24 Cal Bike

20 Toes to Bar

*home cal sub=86 step ups, T2B=v-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

100m run

10 Up Dog Down Dog

10 Glute Bridges

10 Shoulder Taps

B: Metcon (Weight)

Double Dumbbell Bench Press

After Each Set:

30 Banded Pull Aparts

C: Metcon (3 Rounds for time)

[On the 0:00]:

1 Mile Run

[On the 10:00]:

3 Rounds:

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

12 Lateral Barbell Burpees

9 Thrusters

[On the 20:00]:

1 Mile Run

*You’ll have 10 minutes to complete each of the 3 scored sections in today’s workout

*Cap each of these efforts at 9 minutes, giving you at least 1 minute to rest and transition to the next part

*Record your score for the first mile run, the 3 round triplet, and the second mile run separately

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Deadlift: Work towards 1RM (Time Cap 30min)

Then 3x3 at 85-90% of 1RM

3 Drop sets, then rest 1min and move to the next movement.

Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.

3 Rounds: (Weights used as an example)

NOTE: Complete 3rds before moving to next movement

10 Barbell Bicep Curls 75#

10 Barbell Bicep Curls 65#

10 Barbell Bicep Curls 55#

Rest 1min

12 Upright Row 100#

12 Upright Row 90#

12 Upright Row 70#

Rest 1min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

10 Up Dog Down Dog

10 Alt Spidermans Stretch

10 Frog Hops

20 Banded Pass Through

20 Banded Pull Aparts in front of chest

20 Banded Pull Aparts overhead

10 Banded OHS

B: Power Snatch (Wave)

12 Sets of 1

Set 1: 79%

Set 2: 82%

Set 3: 85%

Record Set 9 at 91%

C: Metcon (Calories)

AMRAP 16
Max Calorie

[On the 0:00]: 21 Kettlebell Swings (R+53/35, Rx44/26)

[On the 2:00]: 21 AbMat Sit-ups

[On the 4:00]: 21 Kettlebell Swings

[On the 6:00]: 21 AbMat Sit-ups

[On the 8:00]: 21 Kettlebell Swings

[On the 10:00]: 21 AbMat Sit-ups

[On the 12:00]: 21 Kettlebell Swings

[On the 14:00]: 21 AbMat Sit-ups

*The goal of this 16 minute piece is to accumulate max calories on the Row Ski or bike

*This progress will be interrupted by other movements that take place every 2 minutes

*The workout begins on the 0:00 with 21 kettlebell swings

*Choose a moderate weight Kettlebell that you are able to swing unbroken for all 4 sets

*These are full swings that finish all the way overhead with the arms perpendicular to the ground

*After completing the 21 reps of swings or sit-ups, you’ll transition back to the Row/ski or bike until the next round begins

*This format will work out to around 1 minute on the row/ski or bike for each round

*Your score at the end of the workout is total calories completed on the row ski or bike

*Home row/ski or bike sub =step ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Run

2 Rounds

10 Alt Spiderman Stretch

10 Russian Baby Makers

20 Alt Mountain Climbers

10 Inchworm to Push-ups

10 Slow Air Squats

B: Metcon (5 Rounds for reps)

5 Rounds
15/12 Cal Row/Ski or 11/8 Cal Bike

Max unbroken Handstand on Box or wall is available

*Home cal sub 25 du or 50 singles

C: Metcon (Time)

3 Rounds
30 Power Snatches (R+75/55, Rx 65/45)

30 Box Jump Overs (R+24/20, Rx20/16″)

30 Supine bar rows

250m Run

*There is a 25 minute time cap on this piece

*In order to make it in under the cap, athletes will need to average about 2 minutes per movement on every round

*Adjust the weight, variations, or rep numbers in order to complete each station in 2 minutes or less

*home bar rows BB bent over row same wt as snatch

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

A) 50-40-30-20-10-50

KB Russian Swings (53/35)

5-5-5-5-5-5

DB Man Makers (50/35)

Note: Man Maker=Push-up+Row+Row+Squat clean+thruster

B) 4 x 15

Turkish sit-ups with a plate (legs straight)

Paloff Banded Press (resist the band from pulling you towards the rig - engage core)