HomeGrown AthletX - Functional Fitness

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A: Back Squat (Week#5)

Wave #1

Set #1 – 5 Back Squats @ 73%

Set #2 – 3 Back Squats @ 78%

Set #3 – 1 Back Squats @ 83%

Wave #2

Set #4 – 5 Back Squats @ 78%

Set #5 – 3 Back Squats @ 83%

Set #6 – 1 Back Squats @ 88%

Wave #3

Set #7 – 5 Back Squats @ 83%

Set #8 – 3 Back Squats @ 88%

Set #9 – 1 Back Squats @ 93%

Set #10 - 15 reps Front Squat at 50% of your 1 rep max back squat

Rest around 2min between sets

B: Metcon (Time)

1 Rounds for Time
90/70 Calorie Row 63/49 Cal Bike

70 Wall Ball Shots (R+20/14, Rx 16/12)

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

30 Burpee Box Jumps (R+24/20, Rx20/16″)

*Score = Total time it takes to complete the workout

This is a looooooong one. We can learn a lot about ourselves on these days. Strategy will be key.

One round should take anywhere between 15:00-20:00. Therefore, today’s workout will have a time cap of 25:00.

The goal will be to finish the workout in under 25:00, or accomplish as much work as possible within 25:00.

If you do not finish, log your time as 25:00 and log the number of rounds and repetitions in the notes section.

WORKOUT MODIFICATIONS

CALS

1200m Run

WALL BALLS

Decrease Load/Reps

Squat Jumps

Goblet Squats

Single Dumbbell Thrusters

Push Presses

POWER SNATCHES

Decrease Load/Reps

From the Hang

Single Dumbbell Power Snatch

BURPEE BOX JUMPS

Decrease Height/Reps

Step to Box

"No-push-up" Burpees

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT: 7.4.2021 HAPPY 4TH OF JULY

Back: 5 Rounds (CAP 18min)

10 x Bent Over Row (wide grip)

10 x Pendlay Rows

10 x Yates Row (wide grip)

10/side DB Single Arm Rows

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

DB Floor Press (50/35, 40/25)

DB Power Cleans

Chin-ups (Supinated)

BB/DB Skull Crushers

DB Hammer Curls

100M Run

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

TEAM 1776

US INDEPENDENCE DAY TEAM WOD

For Time (in a Team of 3)

Kettlebell Swings (Rx 53/35)

Box Jumps (Rx 24/20)

Air Squats

Push-Ups

Burpees

Pull-Ups

Sit-Ups

Row (calories)

Double-Unders

Wall Ball Shots (Rx20/14)

Ball Slams (Rx 30/20)

Dumbbell Push Press (Rx 50/35)

*As a team, complete a total of 1776 reps involving all exercises in any order, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
8 Half Kneeling Single DB Press

8 Double Dumbbell Bent Rows

8 Push-Ups

Rest as needed between sets.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
50 Single DB Thruster (R+50/35, Rx 40/25) (switch arms as needed)

40 Box Jumps (R+24/20, Rx20/16″)

30 Double DB Alt Renegade Rows

20 Toes to Bar

10 Bar Muscle-ups

THRUSTERS

Decrease Load

Decrease Reps

BOX JUMPS

Decrease Height

Decrease Reps

Box Step Ups

Step Back Reverse Lunges

TOES TO BAR

Reduce Reps

Toes as high as possible

Hanging Knee Raises

Kip Swings

20 Toes Raises

BAR MUSCLE UPS

Decrease Reps

Jumping Bar Muscle-ups

Burpee Pull-ups

HomeGrown AthletX - Functional Fitness

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A: Hang Power Snatch (5 Sets)

1 Snatch Deadlift

2 Hang Snatch Pulls

1 Hang (just above knee level) Power Snatch

*work on technique and build in wt.

B: Metcon (Time)

3 Rounds for Time - Cap 18min
100 DU

20 KB Swings (R+70/53, Rx 53/44)

2 Rope Climbs

MODIFICATIONS

DOUBLE UNDERS: 1:00 DU Attempts, or 200 Single Unders, or 100 Line Hops

KBS

Decrease Load/Reps, or Decrease Range of Motion (injury/limitation) Russian KBS

ROPE CLIMBS

Decrease Reps, or Decrease Range of Motion (only go half way up) or 4 Knees to Elbows

[Score = Time taken to complete the workout]

let shoot for 12-15min with a 18min time cap

HomeGrown AthletX - HGX-FIT

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A: Back Squat (3x3 at 95+%)

Rest as needed between sets.

After Back Squats

4 Sets

10 BB Reverse Lunges (Right)

10 BB Reverse Lunges (Left)

B: Deadlift (5x5 at 85% of 1RM)

Rest as needed between sets

HomeGrown AthletX - Functional Fitness

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A: Shoulder Press (STRICT)

3 set of 7 Reps

*Build to a heavy

B: Metcon (5 Rounds for reps)

5 Rounds for Reps
1 Minute Wall Balls (R+20/14, Rx 16/12)

1 Minute Alternating Dumbbell Power Snatches (R+50/35, Rx 40/25)

1 Minute Burpees

1 Minute Rest

*Score = Log the number of reps for each round. Final score will be the total amount of repetitions

*Partner Option:

5 Rounds For Reps:

1 Minute Synchro Wall Balls

1 Minute Synchro Alternating Dumbbell Power Snatches

1 Minute Synchro Burpees

1 Minute Rest

*This is a very "Fight Gone Bad" ish kind of workout.

3:00 Rounds w/ 1:00 Rest

15:00 of total work

The goal is to accumulate as many reps as possible within the time frame allotted.

DUMBBELL POWER SNATCHES

Decrease Load/Reps

From the Hang

Full/Russian Kettlebell Swings

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

PARTNER - 30MIN CAP
Buy-In: Run 1 Mile

180 Step Forward Lunges Holding Medball (R+20/14, Rx 16/12)

150 MB Front Squats

100 Overhead Medball Sit-Ups

Cash-Out: 800m Run

*Partners run together and split work as needed with one partner working and one resting. Work together.

Partners should be close enough to each other that you can signal when to switch.

Due to this being a partner workout, the movements will be performed quicker when coming off rest. But, is it really "rest" 😉

B: Metcon (No Measure)

With a Partner switch as needed. one person works and one rest

"BANDED SWOLE" (little band)

100 Banded Triceps Extensions (attach to pull-up bar)

100 Banded Bent-Over Rows (stand on the band, bend at the hip)

100 Banded Bicep Curls (stand on the band and curl)

100 Banded Overhead Press (stand on the band and press overhead)

*15min time Cap

MODIFICATIONS

[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]

MILE RUN

Decrease Distance

100/70 Cal Bike

MED BALL SQUATS

Decrease Load/Reps

Decrease Range of Motion (Squat to a target)

MED BALL LUNGE

Decrease Load/Reps

Step back lunge in place

Box step ups

OVERHEAD MED BALL SIT-UP

Decrease Load/Reps

Abmat Sit-ups

800M RUN

Decrease Distance

50/35 Cal Bike

HomeGrown AthletX - HGX-FIT

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A: Bench Press

Warm-up for about 10min

Warm-up rep scheme (10/8/6/4)

3 X 3 at 95% (Should feel heavy)!

Immediately…

5 Sets

8 DB Pullover (Heavy)

10 Close Grip Bench Press

B: Metcon (No Measure)

ARM/SHOULDER PUMP

2 ROUNDS

25 Bicep Curls

25 Push-ups

25 Strict Shoulder Press

25 Strict Chin Up (Supinated Grip)

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Wave - Week #4)

Wave #1

Set #1 – 5 Back Squats @ 70% of 1RM Back Squat

Set #2 – 3 Back Squats @ 75% of 1RM Back Squat

Set #3 – 1 Back Squats @ 80% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 75% of 1RM Back Squat

Set #5 – 3 Back Squats @ 80% of 1RM Back Squat

Set #6 – 1 Back Squats @ 85% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 80% of 1RM Back Squat

Set #8 – 3 Back Squats @ 85% of 1RM Back Squat

Set #9 – 1 Back Squats @ 90% of 1RM Back Squa

B: Metcon (Time)

400m Run

21 Power Cleans (R+115/75, Rx 95/65)

21 Push Jerks

400m Run

15 Power Cleans

15 Push Jerks

400m Run

9 Power Cleans

9 Push Jerks

*Run-Pull-Push on repeat with a descending barbell. This is fast 1-2 sets on the bb and aim to finish 10-12min with a 15min time cap

*Score = Time taken to complete the workout

MODIFICATIONS

POWER CLEAN

Decrease Load

Decrease Reps

From the Hang Position

Double Dumbbell Cleans

Single Dumbbell Hang Cleans

PUSH JERKS

Decrease Load

Decrease Reps

Single/Double Dumbbell Push Jerks