HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

All barbell at 65% push press
2 rounds

50 Shoulder to overhead

400m run

50 Front rack lunges

400m run

50 bar facing burpees

400m run

B: Metcon (No Measure)

Core: time remaining

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
6 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

5/5 SA DB Deadlifts

10 DB Goblet Cossack Squat

:30sec DB Dead-Bug

B: Back Squat

Take 15:00 to Establish a 1RM Back Squat

R: 5:00

Max Reps at 85% of 1RM (Goal 5-8 Reps)

*Record max reps at 85% in notes

empty bar 10 reps

40-50% 5 reps

60% 3 reps

70% 2 reps

75% + 1 reps

C: Metcon (AMRAP - Rounds and Reps)

"Priam"

10:00 AMRAP

5 x Right Arm

SA DB Hang Squat Clean + SA DB Hang Cluster + SA DB Hang Snatch

5 x Left Arm

SA DB Hang Squat Clean + SA DB Hang Cluster + SA DB Hang Snatch

10 Single DB Box Step-Overs (R+24/20, Rx20/16″)

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

*for an extra challenge use a KB (R+53/35, Rx44/26)

HomeGrown AthletX - HGX-FIT for Kids

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A: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

10 DB's Deadlift

10 DB's Hang pwr clean

10 DB's Push press

B: Metcon (AMRAP - Rounds and Reps)

Body conditioning
"Deeds"

12:00 AMRAP

1-2-3-4-5-6…

Wall Walks

Burpee Box Jump Overs 20/16''

*15 Abmat Sit-Ups Each Round

HomeGrown AthletX - Functional Fitness

Warm UP

3 Sets, For Quality

:1 5 Box Pike Handstand Hol d

:30sec Dead-Hang

:15sec Hollow Rock s

5 Inchworm to Hollow Hold (2 sec)

Strength

10:00 EMOM

min 1: 8 Behind the Neck Strict Press

min 2: 10 Feet Elevated Ring Rows

Load: Choice

“Deeds”

15:00 AMRAP

1-2-3-4-5-6…

Wall Walks

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

*15 Abmat Sit-Ups Each Round

**wall walk sub: t he focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.

*** The goal today is to stay between 3-5 Wall Walks a minute, 8-10 Burpee Box Jumps a minute and stay fast and unbroken on the abmat sit-ups. This means by the time we get to the round of 3-4-5 we are expecting the time for each round to be in the range of 1:30-2:30/Round. This means that once we hit 6 reps in the time will exponentially run away so be sure to pace accordingly in order to maintain a fast efficient effort in the 6’s and 7’s.

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

3 Sets for quality
:15 Box Pike Handstand Hold

:30sec Dead-Hang

:15sec Hollow Rocks

5 Inchworm to Hollow Hold (2sec)

B: Metcon (Weight)

10:00 EMOM

min 1: 8 Behind the Neck Strict Press

min 2: 10 Feet Elevated Ring Rows

Load: Choice

C: Metcon (AMRAP - Rounds and Reps)

Body weight conditioning
"Deeds"

12:00 AMRAP

1-2-3-4-5-6…

Wall Walks

Burpee Box Jump Overs 24/20''

*15 Abmat Sit-Ups Each Round

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for qualityu
:30sec Jump Rope

10 Bootstrap Squats

10/each Bent Over Y-T-W

:30sec Plank Shoulder Taps

B: Metcon (Time)

3 person team WOD
"Grown Ups"

For Time:

800m Run *Holding Rope Together

200 Double Unders *split

200m Run *Holding KBs

40 Synchro Goblet Squats

200m Run *Holding DBs

60 Synchro Alt DB Snatch

200m Run *Holding Wall Balls

80 Synchro Wall Balls

Time Domain: 20:00-25:00

Time Cap: 25:00

*Bike sub 60/42 and 15/10

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3:00 Cardio Choice

---

3/3 Side Lying Hip Cars

3/3 Wall Shoulder Cars

5/5 Hip 90/90 Stretch

----

2 Sets

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Hang Power Snatch

8 Scapular Pull-Ups

8 Bar Kip Swings

6 Pull-Ups or Jumping Pull-Ups

B: Power Snatch

8:00 EMOM

3 TnG Power Snatch

*start @ 60% of Power Snatch and increase

*Record heaviest 3 TnG

C: Technique Session

Kipping Pull-Ups

Chest to Bar Pull-Ups

D: Metcon (Time)

"Waterboy"

For Time

12 Power Snatch (R+155/105, Rx125/85)

24 Chest to Bar Pull-Ups (sub pull ups, jumping pull ups)

9 Power Snatch

18 Chest to Bar Pull-Ups

6 Power Snatch

12 Chest to Bar Pull-Ups

3 Power Snatch

6 Chest to Bar Pull-Ups

Time Domain: 10:00-14:00

Time Cap: 18:00

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. Warm up 800m walk

B. CARS /Balance

C. Strength KB Deadlift

D. WOD 20 minutes

10 Ball toss partner over rig

10 Ring row

10 Dumbbell shrugs (heavy)

10 Air Squats

10 Thrusters from box

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
60sec, 45sec, 30sec Bike (increasing intensity each round)

6 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

6 Dumbbell Rhythm Squat Jumps

B: Metcon (No Measure)

Core strength work
5 Sets, For Quality

10 Supine Leg Raises

10/10 Side Plank Rotations

10 Alt Tall Plank Knee to Elbows

C: Metcon (12 Rounds for reps)

"Hustle"

1:30 AMRAP, 1:00 Rest

18/12 Cal Row 13/8 Bike or 200m Run or :45sec work

-Max Bar Facing Burpees

*continue until 100 Burpees

Cap: 12 Rounds

* try for 10 burpees per round

D: Warm-up (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 - HGX-FIT

A: Metcon (No Measure)

5rds

Superset

15 Pendlay rows

15 BB bicep curls

Then...

5rds

Supersetr

15 Yates rows

15 DB hammer curls

Then...

5rds

15 Bent over rows

15 DB Zottman curls

B: Metcon (No Measure)

5rds

15 DB shoulder shrugs

15 BB behind the neck tricep extentions

Then...

5rds

15 DB arnold press

15 DB tricep kickbacks