HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
10/7 Cal Echo Bike

8 Strict Knee Raises

:15 Tuck L-Hang

6 Push-Up to Down Dog

B: BMU progressions

Bar Muscle-Up Progression

*Spend 10-15min

C: Metcon (AMRAP - Rounds and Reps)

3 Person Team Workout
"The Next Episode"

20:00 AMRAP

Partner 1: 29/21 cal row or ski or 20/15 cal bike

Partner 2: Max Bar Muscle-Ups (A: burpee pull up)

Partner 3: Max Wall Walks (A: go as high up the wall as possible)

*score is total reps and cals

**Rx is BMU

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

10 DB Goblet Split Squats

10/10 Dynamic Clam Shells

8/8 Pistol Step-Downs

:30sec KB Dead-Bug

B: Back Squat

Back Squat

4 Sets x 10 Reps @ Same Weight as 20 Rep From Last Week

R: 1:30 b/s

C: Metcon (4 Rounds for time)

"Bye Bye Bye"

Every 4:00 for 16:00

12 Dual DB Step Overs (Rx50/35, S 40/25)

24 GHD Sit-ups (A: Weighted Sit-Ups)

12 Box Jump Overs (Rx24/20, S 20/16″)

*The goal today is to finish each set in under 3:00. Please adjust reps if your time is greater than 3min.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Part Progressive Warm-Up: 15:00
6:00, Alternating Movements

min 1: Machine Choice

min 2: Jump Rope Practice

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5/5 Hip Cars

5/5 Shoulder Cars

5/5 T-Spine Cars

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3 Sets

10 Supine Medball Chest Pass

10 Partner Overhead Medball Sit-Up Toss

10 Rotational Medball Ball Scoop Toss

B: Power clean complex

Take 12:00 to work up to a max complex

1 Power Clean + 2 Hang Power Clean + 1 Power Clean

*Complex must be unbroken

C1: Deadlift

15:00 EMOM

***C1 is to record Deadlift weight

***See C2 for Bench press weight

C2: Bench Press

C2 is to record Bench press weight

5 Bench Press, starting @ 75%, increase to max

D: Metcon (No Measure)

Mobility
1:00/1:00 Half Kneeling Hamstring Stretch

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

1:00/1:00 Low Dragon Stretch

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. Warm up 250 walk

B. Balance Work

Buy in 1,000m Row

10 Burpees from box or floor

10 S2OH or Shoulder Shrug (DB)

10 Air Squats

10 RKBs

10 Box Step Ups box or plate

10 Banded Face Pulls

Cash Out 1,000m Row

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

4 Rounds

10 Renegade rows

10 Pull-ups

15 KB tricep ext (behind the neck)

15 Barbell drag curls

25M Single KB overhead carry (R side)

25M Single KB overhead carry (L side)

10 GHDs

15 Vups

15 Russian twists

25M Single KB overhead carry (R side)

25M Single KB overhead carry (L side)

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Rest 2min b/t rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
1:00 Cardio Choice

25ft Low Crawling Lunge

10 Goblet Cossack Squat

10 Reactive Squat Jumps

7/7 KB Windmill

B: Chest 2 Bar/Buttery/Kipping

Progressions
Spend 10:00 going over progressions and movement prep for Chest to Bar Pull-Ups, both Butterfly and Kipping

C: Metcon (AMRAP - Reps)

"Smooth"

20:00 EMOM

Min 1: Max Burpees to Target

Min 2: Max Chest To Bar Pull-Ups

Min 3: Max Wall Balls (Rx 20/14, S 16/12)

Min 4: Rest

*Pick a number you think is sustainable. If you have anything left in the tank, push for more reps on rounds 4 and 5.

D: Metcon (No Measure)

Mobility
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
1:00 Row

:20/:20 Half Kneeling SA OH Hold

10 Scapular Push-Ups

10 Plank Shift and Reach

8 Inchworm Push-Ups

B: Push Press

8:00 EMOM

Min 1-Min 4: 3 Push Press @ 75%

Min 5-Min 8: 2 Push Press @ 80%

*Record 2 reps

C: Metcon (Time)

"Sexy Back"

For Time

100 Double Unders (A: 200 Single Unders)

50 Strict Handstand Push-ups (A: DB strict press)

800m Run (A: Bike 54/44 cals)

100 Double Unders

50 Ring Dips (A: banded Ring dips or bench)

400m Run (A: Bike 27/22 cals)

Time Domain: 15:00-20:00

Time Cap: 20:00

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. Warm up 500m Walk

CARs

KB Swings w/ Dead Stop

WOD

250 Walk/Jog

12Sit to stand (from 20" box, no hand assist)

12 Dumbbell Hammer Curls

12Ring Rows

12 Box Step (plate) Step Overs

250 Walk/ Jog

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

20-30-40-30-20 (time cap 45min)

20 DBs Incline bench press (50/35)

10 DBs Renegade rows (R+L=2)

20 DB Tricep ext (behind the head)

10 DBs Renegade rows

20 DBs Push-ups

10 DBs Renegade rows

20 Zottman curls

10 Renegade rows

....

REPEAT with reps of 30-40-30-20

Keeping Renegade Rows at 10 reps

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Rest 5min

100 Push-ups for time

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Cardio

8 Scap Pull-Ups

:15/:15 Single Arm Ring Row Hold

50ft/50ft Single Arm OH Carry

5 Strict Knee to Elbows

B: Weightlifting - Snatch/Ovhd Squat

Take 12:00 to Find a Max For the Day

Snatch Pull + Low Hang Squat Snatch + Overhead Squat

C: Metcon (Time)

"Poker Face"

For Time

6-12-18-24

Overhead Squat (Rx155/105, S 125/85)

Toe to Bar (A: alt toe2bar, K2E)

*The goal today is to hang on for 6 reps for the Overhead Squats for all rounds and big sets for TTB.