HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

20 Superman Swimmer Kicks

10 Cossack Squats

:30sec Wall Sit

10sec Chin Over Bar Hold

B: Metcon (4 Rounds for time)

Every 5:00 for 20:00

400m Run (sub 40/32 Cal Bike)

10 Burpee Pull-Ups

25m Dual DB Suitcase Lunges (R+50/35, Rx 40/25) (12.5 down and 12.5 back)

Goal: 3:30-4:00/Round

Cap: 4:30/Round

C: Metcon (No Measure)

Accessories - 3 sets
10/10 Single Arm Tripod Row

10 Goblet Cyclist Squats

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Static hold for :12-:15sec)

With a partner - static hold at 105% of 1RM

Rest for :30sec b/t sets

B: Bench Press (EMOM 10)

3 reps at 82-85%

C: Metcon (No Measure)

Back - time cap 20min
1. 4x10 Pendlay rows

2. 4x10 Sumo high pull

3. 4x10 DB pull over

4. 4x10 T row

D: Metcon (No Measure)

Core
Partner medball toss

20 reps

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12 EMOM
min 1: Row or Ski Easy

min 2: :30 Hollow Rocks

min 3: :30sec Double Unders Practice + :20sec Reverse Plank Bridge

min 4: 3 Inchworm Push-Ups + 5/5 Worlds Greatest Stretch

B: Warm-up (No Measure)

Barbell Primer
3 Sets x (Power Clean + Front Squat + Push Press)

3 Sets x (Power Clean + Thruster)

3 Squat Clean Thrusters up to working weight

C: Metcon (Time)

Born On The 4th Of July
1776 Meter Row or Ski Buy-In

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7 Rounds

4 Squat Clean Thrusters (R+135/95, Rx 115/75)

56 Double Unders (sub 112 singles)

13 Toe to Bar

By the numbers:

1776 Year of Independence

7 Month (July)

4 Day of the Month

56 Original Signers

13 Original States

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Landmines - time cap 40min
4 Rds - each movement 10 reps

1. RDL

2. Front squat to press

3. One leg offset RDL

4. Rotational DL

5. Squat with rotational twist (outside SA)

6. Step over lunges (inside SA)

7. Half kneeling SA press

8. Bent over row

9. Hip rotations (pivot feet)

10. T row

B: Metcon (No Measure)

Landmines - Core
Tabata

1. Weighted flutter kicks

2. Russian twist

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
200m Run

8/8 Staggered Stance SA RDL

10 Goblet Cossack Squats

4/4 Single Arm Ring Rows

8 Bar Kip Swings

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Team KB Race Warm-Up

*each team member much touch each KB with each hand

Best 2 out 3 between teams!

B: Metcon (Time)

Hero WOD

"T.U.P"

15-12-9-6-3 Reps For Time

Power Cleans (Rx 135/95, Scaled 115/75)

Pull-Ups

Front Squats

Pull-Ups

3 Person Team Version

2 Person Working Synchro for all reps, 1 Person Resting

C: Warm-up (No Measure)

Mobility if time permits
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 - Functional Fitness

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A: Warm-up (No Measure)

3 rounds
1:00 Row Ski or Bike

10 Air Squats

2 Wall Walks + 15sec Nose to Wall Handstand Hold

8/8 SA DB Upright Row

8/8 SA DB Strict Press

B: Metcon (Time)

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

20 Strict Handstand Push-Ups

80/60 Cal Row or Ski or 55/42 Cal Bike

20 Strict Handstand Push-Ups

50 Alt DB Hang Snatch (R+50/35, Rx 40/25)

Time Domain:

Each Set 8:00-12:00

Total Time: 21:00-29:00

Time Cap: 30:00

C: Warm-up (No Measure)

Mobility if time permits
:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds
15 Banded Goodmornings

8 Inchworm Push-Ups

:30sec KB Dead-Bugs

12 Banded Pull-Aparts

8 Kip Swings

B: Deadlift

Every 2:30 for 12:30

5 Reps @ 70%

5 Reps @ 70%

4 Reps @ 80%

4 Reps @ 80%

3 Reps @ 83%+

*Record 3 reps

C: Warm-up (No Measure)

Gymnastics skill work and WOD primer

D: Metcon (AMRAP - Rounds and Reps)

11:00 AMRAP
9 Deadlifts (R+ 225/155, Rx 165/125)

7 Bar Facing Burpees

5 Ring Muscle-Ups

Goal: ~1:30-2:00/Round

~6 Rounds +/- 10 Reps

E: Metcon (No Measure)

Accessories
4 Sets, for quality

6-8 Strict Pull-Up (31x3 Tempo)

8/8 SA DB Bent Over Row

:35sec Weighted Sorenson Hold

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Core
EMOM 12

***work for :45-50 sec***

Straight leg sit-ups

Abmat sit-ups

Weighted twist (plate)

Weighted sit-ups (plate)

Weighted ankle touches (plate)

BB rollout

B: Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)

250M run or 18/12 cal bike

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 EMOM
min 1: :45sec Row (:20sec ez, :15sec moderate, :10sec hard)

min 2: 10 Deep Lunge Mountain Climber Lunges

min 3: 25ft/25ft A Skips + B Skips

min 4: 30sec Jump Rope

min 5: 10/10 SL Glute Bridges

B: Metcon (Time)

The Sauna Test
1000m Row (Sub 70/50 cal Bike)

200 Double Unders

1 Mile Run

200 Double Unders

1000m Row

Time Domain: 20:00-30:00

Time Cap: 35:00

C: Metcon (No Measure)

Core finisher
5 Sets, or 10:00

10/10 Side Plank Banded Row

:25/:25 Split Stance Paloff Press

10 Pike Ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Row bike or ski

10 Barbell Good Mornings

8 Barbell Back Squats

6 Behind the Neck Strict Press

4 High Box Jumps

B1: Clean and Jerk

Every 2:30 for 15:00

Set 1: 4 Reps @ 65%

Set 2: 4 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 4 Reps @ 65%+

Set 5: 4 Reps @ 70%+

Set 6: 3 Reps @ 75%+

*Record set 6

B2: Clean Pull

3 Reps @ 90% x 2 Sets

3 Reps @ 95% x 2 Sets

*Record 2 sets at 95%

C: Metcon (4 Rounds for time)

Barbell conditioning
Every 3:00 for 12:00 (4 Sets)

2 Rounds

7 Push Jerk (R+115/75, Rx 95/65)

7 Box Jumps (R+24/20, Rx20/16″)

*Each Set add 2 Reps to Each, so you will end at 13 and 13"

The weight should be at a load that allows for unbroken sets at least through the first 3 rounds.