HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

Stamina Conditioning
AMRAP 8:

3-6-9-12-15-18-21-24-27-30:

Unbroken Wallballs

*Your Choice Weight

*These are full Sqauts and hit target

*5 Burpee Penalty

B: Metcon (Time)

10 Rounds For Time [25 Minute Cap]
10 Single DB Box Step ups (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)

8 T2B

10 DB Renegade Rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Single DB Warm-up
3 Rounds 10 reps each

Single DB Deadlift (Between Legs)

Single DB Russian Swings

Single DB Strict Press (hold both heads of the DB)

B: Metcon (4 Rounds for time)

On the 5:00 x 4 Rounds
20 Alternating DB Snatches (R+50/35, Rx 40/25)

40 Air Squats

29/21 Cal Row/Ski or 20/15 Cal Bike

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Midline
10-8-6-4-2:

Inchworms

Hamstring Walk Outs

*15 GHD Wallball Sit-Ups after each set

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
12 Box Jump Overs (R+24/20, Rx20/16″)

12 Deadlifts (R+155/105, Rx125/85)

9 Bar-Facing Burpees

9 Hang Power Cleans

6 Hand Release Push-ups

6 Push Jerks

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

10 ROUNDS – Time CAP 20min

5 Bench Press (155/125)

10 Deadlifts (225/155)

REST 3min

10 ROUNDS – Time CAP 20min

5 Close Grip Bench Press (Moderate/Heavy)

5 DB/BB Skull Crushers (Moderate/Heavy)

5 DB Pullovers (Heavy)

Remaining time:

GHD

Vups

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Stamina Squats
On the Minute x 8 (4 Rounds):

Min 1 – 5 Front Squats

Min 2 – 10 Back Squats

*Barbell Loaded @ 60% 1RM Front Squat

*The wt stays the same across all sets

B: Metcon (Time)

1000m Run

100 Double Unders

800m Run

100 Double Unders

1000m Run

*30min time cap

HomeGrown AthletX - HGX-FIT

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
5 Rounds: (Single DB)

10 DB Thrusters

14 KB Russian Swings

***Remaining time – AMRAP***

250M Run

10 Hindu Push-ups

B: Metcon (Time)

CAP 15min
For Time: Single DB

200 DU or 400 Singles

10/Arm DB Hang Clean

100 DU or 200 Singles

10/Arm DB Push Jerks

50 DU or 100 Singles

10/Arm DB Hang C&J

25 DU or 50 Singles

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

5 Rounds For Time:

12 Front Squats @Bodyweight (Scale 75%BW)

15 KBS (Rx73/53, Rx53/35)

500 m Run

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 min hold at the bottom of your sq

20 Double Dumbbell Bent Over Rows

30 Banded Good Mornings

A: Metcon (Time)

"Team Marston"
10 Rounds Each person

1 Deadlift (R+ 315/205, Rx225/155)

10 AbMat Sit-ups

15 Bar over Burpees

*Switch After Full Rounds. One Partner works and one rests

*30 Minute Time Cap

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Alternating On the Minute x 10 (5 Rounds)
Minute 1: 50 Alt Shoulder Taps

Minute 2: 10 Step Alt Front Rack Lunge

*Build to Heavy

B: Metcon (Time)

5 Rounds For Time
21/15 Cal Row/Ski or 15/11 Bike

15 Box Jump Overs (R+24/20, Rx20/16″)

7 Squat Cleans (R+155/105, Rx125/85)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back – 5 x 10 (Complete all sets before moving to next movement)

5 x 10 x BB Bent Over Rows (Wide grip)

5 x 10 x BB Bent Over Rows (Normal grip)

5 x 30 x Seated Lat Pulls (Green Band)

Immediately to;

5 x 10 x DB Bent Over Rows

Medicine Ball: Not For Time

3 x A-B-C-D…..Z (All CAPS)

3 x 25 Abmat Situps (W/Med Ball)

3 x Circle Of Death (W/Med Ball) Rotate 15x clockwise, then 15x counter clockwise. Stay in a hollow rock position