HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Cardio Choice

10 x 1 and 1/4 Goblet Squats

8/8 Single Arm Ring Row 2020 Tempo

20 Bear Plank Shoulder Taps

B: Back Squat

Take 10:00 to find an 8RM

Should be in the range of 75-82% of their 1 Rep back squat.

C: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Time Domain: 13:00-18:00

Time Cap: 25:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for Quality (10min cap)
10 bootstrap squats

6/6 Single Arm DB Push Press

5 Squat Jumps

B: Metcon (Distance)

Plyometrics
Every 1:30 of 6 rounds

3 Reps for Max Distance Broad Jumps

C: Split Jerk (Behind the neck)

Every 1:30 for 12:00, 8 Sets

1 Rep, start @ 60% of Split Jerk and Increase to Max for the Day

D: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP
2/2 SA DB Clean and Press (R+50/35, Rx 40/25)

4 Box Jump Overs (R+24/20, Rx20/16″)

4/4 SA DB Clean and Press

8 Box Jump Overs

6/6 SA DB Clean and Press

12 Box Jump Overs

8/8 SA DB Clean and Press

16 Box Jump Overs

Keeping Increasing Reps until Time is Up

Goal: Into the round of 10/10 and 20 reps.

HomeGrown AthletX - HGX-FIT

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A: Deadlift

Rep scheme

3-6-9-12-9-6-3

Percentages

82-77-72-65-75-80-85+

Rest no more than 2min b/t sets

After completion - 50 empty BB good mornings

B: Metcon (No Measure)

Midline
25 Single Leg Vups

between each set do the following;

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

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run (easy)

-------

2 Rounds

8 (Inchworm Push-Up + Squat)

10/10 Glute Bridge March

:15sec Dead-Hang + :15sec Active Hang

8 Kip Swings

200M Run @ Goal Mile Pace

B: 1-Mile Run (Time)

Max Effort 1-Mile Run
This will be tested again in 9 weeks

12min time cap

C: Metcon (Time)

800m Run

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

60 Burpees

45 Toe to Bar

800m Run

Goal: 15:00-22:00

Time Cap: 25:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for Quality
:30sec Double Under Practice

8/8 Single Arm Strict Press

12 Alternating Box Step-Ups

:30sec Handstand Hold (Wall Supported)

B: Back Rack Front Foot Elevated Split Squat (Every 2:00 for 10:00 (5 Sets) )

8 Reps/Each Building to a Max for Day (dont go any higher then one 45lb plate to elevate front foot)

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP
4 Double DB Devils Press (R+50/35, Rx 40/25)

7 Strict Handstand Push-Ups

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

48 Double Unders

Goal: ~4 Rounds

HomeGrown AthletX - HGX-FIT

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A: Bench Press

5x3 at 85%

Immediately into...

DB Bench Press - 3 Rounds

21 reps at 35/25

15 reps at 50/35

9 reps at 70/50

Rest 2min b/t rounds

B: Metcon (No Measure)

4 Rounds

10 BB Tricep Skull Crushers

12 DB Hammer Curls

15 DB Tricep Kickbacks

30 Alt Single Leg Vups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets
1:00 Cardio Choice

8 Inchworm Push-Ups

:20/:20 Side Plank

:30sec KB Deadbug

8/8 Single Leg Rotational Medball Throw

B: Metcon (No Measure)

Depth Jump + Box Jump

6 Sets x 3 Reps

On a 90sec clock

C: Power Snatch

10:00 EMOM

1 Rep, starting @ 60% up to max

—-2:00 Rest —-

C1: Power Clean

Power Clean

10:00 EMOM

1 Rep, starting @ 60% up to max

D: Metcon (No Measure)

Core Finisher
20 Alt V-Ups

-Max Hollow Hold

R: 60sec

20 Russian Twists

-Max Extended Plank Hold

R: 60sec

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Upper Body Pump Shesh

4 Rounds

250m Run

10 Close Grip Floor Press (w/BB)

10 Dive Bombers

Remaining time:

Banded Hollow Hold Lat Pull Overs

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets or 10:00

1:00 Cardio Choice

9 Scap Pull-Ups

8/8 Single Leg Cross-Body RDL

7/7 DB Windmill

5 Inchworm to Hollow Hold (1sec)

B: Weighted Pull-ups

Take 10:00 to Find a Heavy 3 Rep

C: Metcon (4 Rounds for time)

Every 6:00 for 24:00

100m Farmer Carry (R+60/40, Rx 50/30)

6 wall walks

10 Burpee Pull-Ups

20 Weighted Sit-Ups

Goal: ~4:00/Round

C: Metcon (No Measure)

Core
3 Sets, For Quality

:20/:20 Side Plank

:20sec Rest

:20 Hollow Rocks

:20sec Rest

:20sec Alt V-Ups

:20sec Rest

-Max Plank Hold

R: as needed b/s

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
8 Reps of Each x A-T-Y-W w/2.5-5# weight plates

10/10 Plate Prone Drag

Into…

2 Rounds

10 Barbell Strict Press + 10sec OH Hold

10 Ring Face Pulls

:30sec Ring Plank Hold

10 Hollow Rocks

B: Bench Press (31x1 Tempo )

Every 2:00 for 10:00

5 Reps @ 60%

% of 1RM Bench Press

C: Metcon (Time)

10 Rounds for Time

24 Double Unders

6 Deadlifts (R+ 225/155, Rx 165/125)

4 Strict Handstand Push-Ups

Goal Time Domain: 8:00-12:00

Time Cap: 15:00