HomeGrown AthletX - Functional Fitness

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A: Deadlift (Every 2:00 x 6 Rounds Complete...)

5 Deadlifts Between 65-80%

:30s Plank

*% Based on 1RM Deadlift

B: Metcon (Time)

25 DB Box Step Overs (DB: R+50/35, Rx40/25) Box (R+24/20, Rx20/16)

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

20 Box Step Overs

8 Cleans

15 Box Step Overs

6 Cleans

10 Box Step Overs

4 Cleans

Sub: 1600 m Row

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Barbell Conditioning
Power Snatch + Snatch Balance + OHS

Set 1: 3 + 1 + 2 reps

Set 2: 3 + 1 + 2 reps

Set 3: 2 + 1 + 2 reps

Set 4: 2 +1 + 1 reps

Set 5: 2 +1 + 1 reps

*work to a heavy complex for the day. Hit at least 2 warm-ups sets before your first working set.

B: Metcon (4 Rounds for reps)

4:00 AMRAP x 4

10 Squat Cleans (R+115/75, Rx95/65)

5 Bar Facing Burpees

10 Toes-to-bar

- Rest 1:00 B/T AMRAPs

Goal: 2 + Rounds per AMRAP

Focus on pacing on this workout. Pick a consistent pace throughout the workout and do not come out too hot in the early rounds. The low volume rep scheme will make you want to move quicker than you should.

HomeGrown AthletX - HGX-FIT

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A: Front Squat (% off of your 1RM)

Every 2min

Set 1-3: 4 Reps @75%

Set 4: 4 Reps @ 80+%

Set 5: 4 Reps @ 85%

B: Metcon (No Measure)

4 Rounds

10/side DB Single Arm Rows

10 DB Pullovers

Into...

4 Rounds

10 BB Pendlay Rows

10 BB Yates Rows

Into...

4 Rounds

10 BB Bicep Curl

Max effort Chin-ups

HomeGrown AthletX - Functional Fitness

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A: Push Press

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 70%

Set 3: 5 reps @ 75%

Set 4: 5 reps @ 78%

Set 5: 5 reps @ 80%

- Rest ish minutes B/T Sets

% are based off your 1rm Push Press

B: Metcon (5 Rounds for time)

Every 5:00 For 5 Rounds

400m Run

20 Alt Dumbbell Snatch (R+50/35,Rx40/25)

10 Strict Handstand Push-ups

Machine Scale:

Ski / Row: 30/24 calories

HomeGrown AthletX - Functional Fitness

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A: Squat Clean (Halt Squat Clean Below Knee)

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 70%

Set 3: 3 reps @ 75%

Set 4: 3 reps @ 75%

Set 5: 3 reps @ 75+%

Set 6: 3 reps @ 80+%

- Rest 1is minutes B/T Sets -

Cleans are not touch and go,

% are based off your 1rm Hang Clean

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
25m Single Arm Overhead Walking Lunge (R+50/35, Rx40/25) (12.5m down, 12.5m back outside)

250 m Run

16 Box Jump Overs (R+24/20, Rx20/16)

Machine Subs:

Bike: 18/13 Cals

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

10 Inch Worm + Push-up

10 Burpees

10 Empty Bar good morning

B: Back Squat (2sec pause in the 1st 2 reps + 2 regular no pause)

Set 1: 2+2 reps @ 65%

Set 2: 2+2 reps @ 70%

Set 3: 1+2 reps @ 75%

Set 4: 1+2 reps @ 80%

Set 5: 1+2 reps @ 80+%

- Rest 1 sh minutes B/T Sets -

% are based off your 1rm Back Squat

C: Metcon (Time)

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

30 Ab mat Sit-ups

15 Thrusters

10 Power Cleans

15 Thrusters

30 Ab Mat Sit-ups

15 Thrusters

10 Power Cleans

15 Thrusters

30 Ab mat Sit-ups

15 Thrusters

10 PowerCleans

Goal: 12:00-13:30

Cap: 18 Min

Stay unbroken on the thrusters and find a smooth cadence on the other movements leaving you with the ability to transition quickly. Keep times consistent.

HomeGrown AthletX - HGX-FIT

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A: Deadlift (20min)

Find 1RM

B: Bench Press (% based on 1RM)

Set1: 8 reps @ 60%

Set2: 8 reps @ 65%

Set3: 8 reps @ 65%

Set4: 4 reps @ 70%

Set5: 4 reps @ 75%

Set6: 4 reps @ 75+%

Immediately into...

4 Sets

10 DB Pullover

10 Dips (Bench)

15 Plate Bicep Curls + 15 Plate Tricep Ext

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

1:00 Jog or machine of choice

:30/ Side Samson Stretch

10 Air Squats

6 Empty Barbell Muscle Snatch

B: Hang Snatch (Halt Snatch Below Knee)

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 70%

Set 3: 3 reps @ 75%

Set 4: 3 reps @ 75%

Set 5: 3 reps @ 75+%

Set 6: 3 reps @ 80+%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go

% are based off your 1RM Hang Snatch but today's Sq Snatch are from the floor with the pause below the knee

C: Metcon (5 Rounds for reps)

20:00 EMOM (5 Rounds)
Min 1: 3-5 Bar Muscle-ups

Min 2: 18/14 Cal Row/Ski or 14/10 Bike

Min 3: 60 Double Unders (Sub 120 singles)

Min 4: 5 Deadlifts (R+ 275/185, Rx 225/155)

Machine Subs:

Run: 200m

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 10

CORE

B: Metcon (No Measure)

AMRAP 30

Buy-In 500M Run

10 DB Floor Press (50/35)

20 DB RDL

30 Abmat Situps

40 Air Squats

50 DU or 100 Singles

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

100 m Run

12 KB Swings (Russian)

15 Squat Jumps

15 Barbell good mornigs

B: Deadlift

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

*start at 55-60% for your first set of 12 and add weight by feel. Your second set of reps should be heavier than the first.

Work om Unbroken sets

% are based off your 1RM Deadlift

C: Metcon (Time)

3 Rounds

400m Run

100m Double DB Farmers Carry (R+50/35, Rx40/25)

50m Sled Push (R+&Rx Men Four 45/ Women Two 45 Plates)

12 Double DB Box Step Overs (R+24/20, Rx20/16")

Goal: 14:00-16:00

Cap: 20 min

Try your best to find a place in this workout to relax your grip. There will be a lot of interference so you will need to find a chance to clear that lactic acid buildup.