HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
:30sec Jump Rope

10 Scapular Push-Ups

5 Ring Support Shrugs

10 Hollow Rocks

10/10 Single Leg Glute Bridges

B: Bench Press

Every 2:30 minutes x 5 sets

10 reps @ 60-65%

8 reps @ 65-70%

6 reps @ 70-75%

4 reps @ 75-80%

2 reps @ 85-90%

% based on 1RM bench press

C: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Time Domain: 4:00-8:00

Time Cap: 10:00

D: Metcon (No Measure)

5 Rounds for quality
5 Strict Ring Dips or bench dips

10 Dual DB Chest Supported Rows

30sec HS Hold

R: as needed b/s

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Round for quality
10 up dog down dogs

10/10 thoracic rotations

10 Alt Box Step-Ups

6 single db Front Squats

6 single db Strict Press

8 Scapular Pull-Ups

8 Kip Swings

B: Metcon (Time)

12 Days of Fitness
Day 1: Burpee Bar Muscle-Up

Day 2: Duel DB Thrusters (R+50/35, Rx 40/25)

Day 3: Duel DB Hang Power Cleans

Day 4: Duel DB Front Rack Reverse Lunges

Day 5: Duel DB Deadlifts

Day 6: Duel DB Push Press

Day 7: Push ups

Day 8: Duel DB Alt Rengade Rows

Day 9: Toe to Bar

Day 10: Single DB Step-ups (R+24/20, Rx20/16″)

Day 11: Box Jumps

Day 12: 1200m Run

Time Cap: 50:00

DO NOT DROP THE DB!

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
400m Run

10 Banded Goodmornings

6 Plate A-T-Y-W

10 glute bridges

20 alternating plank shoulder taps

B: Bench Press (1RM)

12:00 to Establish

1RM Bench Press

R: 3:00 after 1RM Bench

12:00-15:00 on Clock

C: 1-Mile Run (Time)

Max Effort 1-Mile Run
From 15:00-25:00 on the Clock (10:00 Time Cap)

R: 25:00-28:00 on Clock

D: Metcon (Time)

30 Reps for Time @ 80% of 1RM Bench

-7min Time Cap

28:00-35:00 on Clock for the Day

*Record in notes, weight used for 30reps

HomeGrown AthletX - HGX-FIT

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A: Deadlift (Every 2min)

5X8 Start at 70% Increase weight each set

B: Metcon (No Measure)

Back
4 Rounds

10 Pendlay Rows (flat back/tabletop)

10 Bent Over Rows (wide grip at 45 degrees)

10/10 DB Heavy Single Arm Rows

10 Landmine "T Row" with rope

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
6 DB Kang Squats

10 Goblet Cossack Squats

:20sec Tuck L-Hang

10 Hollow Rocks

10 Arch Rocks

B: Back Squat (1RM)

Take 15:00 To Hit a New 1RM Back Squat

R: 5:00

Max Reps @ 85% of 1RM

*Record in notes, 85%

C: Metcon (Time)

21-18-12-9 Toe to Bar

14 Dual DB Front Rack Forward Step Alt Lunges (R+50/35, Rx 40/25)

6:00-12:00

Time Cap: 15:00

D: Metcon (No Measure)

Accessories - if time permits
6:00 AMRAP

20 Alt V-Ups

10sec Hollow Hold

20 Russian Twists

10sec Hollow Hold

:20/:20 Side Plank

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets, Increasing Intensity on Each Set

1 min Row ski bike

5 Inchworm Push-Ups

10 Box Jumps

5 Burpees

25m sprint (down) 25 sprint (back)

B: Metcon (5 Rounds for reps)

25:00 EMOM
min 1: Max Cal Row Ski or Bike

min 2: Max 25m sprints

min 3: Max Burpees

min 4: Max Box Jump Overs (R+24/20, Rx20/16″)

Min 5: Rest

*Note: Min 1-5 = 1 Round. Score total reps for each round

C: Metcon (No Measure)

3 Sets for quality - Accessories
:30sec Wall Facing Handstand Hold

:15sec Rest

:30sec Sorenson Hold (weighted)

:15sec Rest

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 12.21.2021

CHEST/DEADLIFT: Time cap 20min

10-20-30

DB Floor Press (70/50, 60/40)

Deadlift (225/155, 185/125)

250M Run

REST 2min

ARMS: Empty Barbell

10 Sets

10 Reverse Curl

10 Strict Shoulder Press

10 Bicep Curls

10 Front Delt Raises

10 Diamond Push-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
:30sec Jump Rope

10 Bootstrap Squats

8/8 Quadruped Thoracic Rotations

:30sec Dead-Hang

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3 Sets

1 Hang Muscle Snatch

1 Hang Power Snatch

3 Overhead Squats

B: Snatch

EMOM for 10 min

1 Power Snatch + 1 Squat Snatch

*start @ 60-70% of Power Snatch

increase to a heavy

*Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP

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

30 Double Unders

SUB: 30 single unders

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

12 Days of XMas
1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder to Overhead

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerks

10 Hang Power Snatches

11 Overhead Squats

12 Sumo Deadlift High Pulls.

**Pick Barbell Load**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

10 Bend and Bow

:30sec HS Hold

10 Deep Lunge Mountain Climbers

20 Glute Bridges

Warm-Up Game

Burpee Leap Frog Races

Break up Class into 2 teams and have two people on each team going at a time until entire team is through

B: Metcon (Time)

Time w/Partner alt full rounds
3-6-9-12-15-12-9-6-3

Power Cleans (R+155/105, Rx125/85)

Strict Handstand Push-Ups

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Directly into..

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3-6-9-12-15-12-9-6-3

Power Cleans (R+185/125, Rx155/105)

Strict Handstand Push-Ups

Time Domain: 15:00-20:00

Time Cap: 25:00