HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

20-16-12-8-4

SA devil press (50/35)

Renegade rows (pair of the above weights)

DB's deadlifts

250m plate ovhd carry

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Time remaining

100 floor windshield wipers

100 straight leg weighted sit-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality - 10min cap
4 Shuttle Runs (25/25ft)

5 Inchworm Push-Ups

12 Alternating Mountain Climbers

:10sec Hollow Hold

B: Metcon (Time)

Hero WOD
"Kerrie"

10 Rounds for Time

100 meter Sprint

5 Burpees

20 Sit-Ups

15 Push-Ups

100 meter Sprint

Rest 2 minutes

Time Domain: 1:45-2:30/Round

Time Cap: 45:00

C: Warm-up (No Measure)

Yoga flow if time permits
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)

4 rounds for quality
1:00 Row

3 Position Hang Snatch High Pull (high hang + hang + low hang) x 3 Reps

6 Overhead Squats

3-5 Seated Box Jump to High Box *increase each round

B: Metcon (Weight)

Weightlifting
Every 2:00 for 10:00

Snatch Complex

(Pause Power Snatch Below Knee + Hang Squat Snatch)

Set 1: 2+1 reps @ 65%

Set 2: 2+1 reps @ 65%

Set 3: 1+1 reps @ 70%

Set 4: 1+1 reps @ 75%

Set 5: 1+1 reps @ 75%

% are based off your 1rm Power Snatch

*Record heaviest 1+1

C: Metcon (Time)

Conditioning
"Shake and Bake"

For Time

500/425m Row or ski or 30/22 cal bike or 400m run

21 Power Snatch (R+95/65, Rx 75/55)

500/425m Row or ski or 30/22 cal bike or 400m run

15 Power Snatch

500/425m Row or ski or 30/22 cal bike or 400m run

9 Power Snatch

Time Domain: 7:00-11:00

Time Cap: 12:00

D: Metcon (No Measure)

Friday finisher
2 Sets

:30sec Max Medball Weighted Strict Pull-Ups (R+20/14, Rx 16/12)

R: 30sec

:30sec Max Strict Pull-Ups

R: 30sec

:30sec Max Banded Strict Pull-Ups

R: 60sec

*Scale: Strict Pull-Ups, Banded Pull-Ups, Ring Rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Part Progressive Warm-Up: (12:00)
4:00, Alternating Movements

min 1: 40sec Jump Rope Practice

min 2: 150-200m Run

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5/5 Hip Cars

5/5 Shoulder Cars

5/5 Quadruped Spinal Cars

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3 Sets

10 Rotational Overhead Side to Side Medball Slam

10 Triple Extension Overhead Ball Slam

10 Bent Over Ballistic Chest Press

B: Push Jerk (TNG)

9:00 EMOM

min 1-4-7: 5 Reps

min 2-5-8: 4 Reps

min 3-6-9: 3 Reps

Load: Choice

*Record heaviest 3rep TNG

C: Metcon (AMRAP - Rounds and Reps)

Conditioning
"Jean Girard"

16:00 AMRAP

1 Mile Run Buy-In sub 110/80 cal bike

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AMRAP

5 Strict Handstand Push-Ups (sub db press)

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

25 Double Unders (sub 50 single unders)

Goal: 1:00-1:30/Round

4+ Rounds

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

A. Warm up 800m Walk

B. Light CARs

B: 2k Row (Time)

Max Effort 2k Row

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
AMRAP 20

36 Box Step ups (1 flight of stairs)

20 Banded Chest press

16 Goblet Squats

12 Dual DB HPC

8 RKBS

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-In: 200 Alt Vups

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5 Rds

12 Pendlay rows

12 Bent over rows

**same weight on BB**

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4 Rds

10/10 KB Gorilla rows

10 DB Sumo high pull

10 DB Renegade rows

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Accessories: 15 reps for each letter

3-5 Rds

"T, A, Y, W"

**small weight plates**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Bike

15 Banded Goodmornings

8/8 Dual DB Staggered Stance RDL

:15-:20 Tuck L-Hang

B: Deadlift (Banded)

Every 3:00 for 15:00

5 Banded Deadlifts

*Start at 50-55% of 1RM Deadlift and increase by feel

*Record heaviest 5 banded DL*

C: Metcon (Time)

Conditioning
"Wonder Bread"

3 Rounds for Time

24/18 cal row or ski or 18/13 cal Bike

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

15 Toe to Bar

34 Dual DB Suitcase Alt Step Lunges (R+35/25, Rx 20/10)

Time Domain: 10:00-15:00

Time Cap: 15:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
5/5 Worlds Greatest Stretch

8 Bulgarian Ring Rows

:30/30 Couch Stretch

10 Alternating V-Ups

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 @ 2k Pace:30sec @ 5k Pace

C: Metcon (1 Rounds for time)

Row conditioning
"If you ain’t first, you’re last"

10 Rounds

300/250m Row or Ski or 24/18 cal Bike

1:00 Rest

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Directly Into..

1000m Row or Ski @ Goal 5k Race Pace or 75/50 cal Bike

Running Time Domain: 22:00-25:00

Time Cap: 25:00

D: Metcon (No Measure)

Strength EMOM
12:00 EMOM

min 1: :30sec Dead-Hang + Max Strict Pull-Ups

min 2: 2/2 DB Turkish Get-Up

min 3: 10/10 Single Arm DB Bent Rows

min 4: :40sec Weighted Forearm Plank Hold

Load: Choice

E: 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 - Legends

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A: Metcon (Time)

A.10 Min CARs /Mobility

B. Balance

C. WOD

4 Rounds For Time

25-Calorie Row/Erg

15 Knees to Chest (from box or floor)

10 Air Squats

5 KB Deadlifts (heavy)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Decline Bench Press
Every 1:30 for 12min

8 Decline bench press

B: Metcon (No Measure)

3 rounds - time cap 15min
18-15-12-9

DB DL (50/35)

DB Floor press

C: Metcon (No Measure)

EMOM 12
Tall kneeling crush grip

DB bicep curl

DB tricep extention