HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Jump Rope Practice

6 Inchworm Push-Ups

8 Hang Muscle Clean and Press

6 Behind the Neck Elbow Punch Through

6 Jumping Back Squats

B: Clean and Jerk

Every 90sec, 10 Sets

1 Rep @ 70-80% *no higher than 80%

*Record heaviest rep

C: Metcon (Time)

10 Rounds for Time

7 Thrusters (R+95/65, Rx 75/55)

5 Bar Facing Burpees

30 Double Unders

Time Domain:

10:00-15:00

Time Cap: 18:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
250m Row or 200m Run

10 Alternating V-Ups

10 Russian KBS

10/10 Banded Heel Pulls

:15sec Wall Lean March

B: Metcon (Time)

3 Rounds

500/425m Row or Ski or 35/28 cal bike

400m Run

25m Single Arm OH Carry (each arm) (R+50/35, Rx 40/25)

500/425m Row or Ski or 35/28 cal bike

400m Run

25m Sandbag Carry (12.5m down 12.5m back) (R+150/100, Rx 75/50)

1:00 Wall Sit

Time Domain: 30:00-40:00

Time Cap: 40:00

C: Metcon (No Measure)

Yoga flow - if time permits
1-2 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

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A: Metcon (No Measure)

25 Rounds

2 Deadlifts (225/155)

4 Sumo DL high pull (pick load)

6 Strict TTB/Knee to elbow

Time cap 30min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

min 1: Cardio Choice, Easy

min 2: 7 Hang Muscle Snatch + 7 Overhead Squats

min 3: 2/2 Turkish Get-Ups

min 4: 3 Broad Jumps for Max Distance

*Start with PVC then move to barbell

B: Snatch

10:00 EMOM

1 Rep @ 70-80% *no higher than 80%

*Record heaviest single

C: Metcon (Time)

25-20-15-10-5

Power Snatch (R+75/55, Rx 65/45)

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

Time Domain: 8:00-11:00

Time Cap: 15:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Row, (easy)

4/4 Single Arm Ring Row

:15 Dead-Hang + :15 Active Hang

6/6 Plate Halo

8 Plate Overhead Press

B: Shoulder Press (Strict)

Every 2:00 for 8:00

2 Reps @ 80% x 2 Sets

5 Reps @ 75%

8 Reps @ 65%

*Record 8reps

C: Metcon (12 Rounds for reps)

12:00 EMOM

min 1: 5-7 Strict Def Handstand Push-Ups 3/1.5’’ (blue + green plate=3’’, yellow plate 1.5’’)

min 2: 8 Burpee Pull-Ups

min 3: 10 Strict Knee to Elbow

min 4: 10 Push-Up Renegade Row (R+50/35, Rx 40/25)

*for today the way we will count these is push up, row=1, push up row=2...etc.

D: Metcon (No Measure)

Core - if time permits
EMOM x 9 Minutes

Min 1: 16-20 Alternating V-ups

Min 2: 20-30 Russian Twist w/ Plate

Min 3: 14-20 Hollow Rocks

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

10 Rds

6 Incline DBs bench press + 6 SA tempo (311)

8/8 medball (offset) push-ups

10 Pendlay rows

10 cal bike

B: Metcon (No Measure)

Remaining time

10 weighted bench dips

:30 to :60sec plate planks

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

min 1: Choice Machine, build effort

min 2: 10 Cossack Squats + 2 Inchworm to Hollow

min 3: Choice Machine, building

min 4: :30/:30 Quadruped Adductor Rock

B: Back Squat

Every 2:00 for 8:00

2 Reps @ 80% x 2 Sets

5 Reps @ 75%

8 Reps @ 65%

*Record 8reps

C: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

10 Dual DB Power Cleans (R+50/35, Rx 40/25)

14 Dual DB Front Rack Forward Alt Step Lunges

3-4-5-6-7 Wall Walk

Goal: ~4 Rounds

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 15
*All movements quality reps*

1. Slider Feet to hand

2. Slider SA push-up

3. Slider SA side push-up

4. Windshield wiper/knee twist

5. Rest

B: Metcon (No Measure)

250M run

60 Air squats

40 DBs renegade rows (no push-up) (50/35)

20 DBs burpee to stand

500M run

20 DBs burpee to stand

40 DBs renegade rows (no push-up)

60 air squats

250M run

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

min 1: Machine of Choice

min 2: 4/4 SA Ring Row + 6-8 Push-Ups

min 3: Machine of Choice

min 4: 5/5 Single Arm Push Press + 5 Box Jumps

B: Rope climb technique (Skills)

C: Metcon (AMRAP - Rounds and Reps)

"Falkel"

25:00 AMRAP

8 Handstand push-ups

8 Box jumps (Rx 30/24, sub 24/20″)

1 Rope Climb

w/partner alternating movements for the duration

D: Metcon (No Measure)

Mobility - if time permits
5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3:00 Cardio Choice

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2 Sets, For Quality

6 Barbell Upright Rows

6 No Dip Muscle Cleans

10 Behind the Neck Elbow Punch Through

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

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5 Sets x 30ft Broad Jumps

*goal: Achieve 30ft in as few broad jumps as possible

B: Front Squat

Take 12:00 to Establish 3RM Front Squat from the Floor

C: Metcon (AMRAP - Rounds)

90sec AMRAP, 60sec Rest

Round 1:

9 Squat Cleans (R+135/95, Rx 115/75)

9 Bar Facing Burpees

Max Devils Press (R+50/35, Rx 40/25)

*continue until 30 Devils Press Completed