HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
10 Push-up to Down Dog

10 Air Squats

10 empty bar DL

10 bent over barbell rows

B: Squat Clean and Jerk (Complex 6 Sets)

1 Pausing Hang Squat Clean (2sec above knee)

1 Hang Squat Clean

1 Split Jerk

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
1000m Run

15 T2B

15 Hand Release Push-ups

30 AbMat Sit-ups

*Home Sub T2B=V-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
10 Up Dog Down Dog

10 alt Spidermans

10 Cossack Squats

B: Strict Gymnastics

21-15-9:

Strict Ring Dips

Strict Toes to Bar

*Home Sub T2B=v-ups, Ring dips=bench dips

C: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back (part A) – 4rds Time cap 20min

10 x BB Bent Over Rows (Wide grip)

10 x BB "Yates" Rows (Supinated grip)

10 x Strict Pull-ups

After completing 3rds, Immediately to the following;

KABATA STYLE – Focusing on Static training (Static Holds) – Time 24min

20s on / 10s static hold (4rds per movement) X 2

• Front Delt Raises

• Side Delt Raises

• Rear Delt Raises

• Bicep Curls

• Push-ups (static hold = 1" plank)

*** We are using "light" weights due to the static holds. Empty BB or small plates.

20s of work/reps – DO NOT go out HOT!! Maintain a good pace, break when needed

10s of "Static Hold"

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

50-40-30-20-10

Landmine Rows

DB Pull-Overs (Bench)

DB Floor Press or Bench Press

B: Metcon (No Measure)

Core: Dbl Tabata (8 Rds)
40s of work, 20s rest

DB Ankle Touches (light DB)

Bicycle Crunch

DB Plank drag throughs (25/15,20/10)

Hollow Rock or Hold

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time:

Buy in: 1000 M Run

2 Rounds :

20 Hang Squat Cleans (R+115/75, Rx 95/65)

20 Box Jump (R+ 24/20, Rx 20/16)

20 Push Jerk (R+115/75, Rx 95/65)

Cash out: 50 Burpees

CAP: 30 Min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

30 Seconds Each:

Samson Stretch

Hollow Hold

Alternating Step Back Lunges

Inchworm to Push-ups

Arch Hold

Box Step-ups

Russian Baby Makers

Straight Leg Sit-ups

Box Step-ups

B: Front Squat + Back Squat

5 Supersets
3 Front Squats

6 Back Squats

Rest as needed between sets

Set 1: 50% 1RM Front Squat

Set 2: 53% 1RM Front Squat

Set 3: 56% 1RM Front Squat

Set 4: 59% 1RM Front Squat

Set 5: 62% 1RM Front Squat

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
50 Wallballs (R+20/14, Rx 16/12)

40 Single Arm Alternating DB Snatches (R+50/35, Rx 40/25)

43/33 row/ski or 30/24 Cal Bike

20 Toes to Bar

*home cal sub=86 step ups, T2B=v-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

100m run

10 Up Dog Down Dog

10 Glute Bridges

10 Shoulder Taps

B: Metcon (Weight)

Double Dumbbell Bench Press

After Each Set:

30 Banded Pull Aparts

C: Metcon (3 Rounds for time)

[On the 0:00]:

1 Mile Run

[On the 10:00]:

3 Rounds:

15 Hang Power Cleans (R+135/95, Rx 115/75)

12 Lateral Barbell Burpees

9 Thrusters

[On the 20:00]:

1 Mile Run

*You’ll have 10 minutes to complete each of the 3 scored sections in today’s workout

*Cap each of these efforts at 9 minutes, giving you at least 1 minute to rest and transition to the next part

*Record your score for the first mile run, the 3 round triplet, and the second mile run separately

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Deadlift: Work towards 1RM (Time Cap 30min)

Then 3x3 at 85-90% of 1RM

3 Drop sets, then rest 1min and move to the next movement.

Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.

3 Rounds: (Weights used as an example)

NOTE: Complete 3rds before moving to next movement

10 Barbell Bicep Curls 75#

10 Barbell Bicep Curls 65#

10 Barbell Bicep Curls 55#

Rest 1min

12 Upright Row 100#

12 Upright Row 90#

12 Upright Row 70#

Rest 1min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

10 Up Dog Down Dog

10 Alt Spidermans Stretch

10 Frog Hops

20 Banded Pass Through

20 Banded Pull Aparts in front of chest

20 Banded Pull Aparts overhead

10 Banded OHS

B: Power Snatch (Wave)

12 Sets of 1

Set 1: 79%

Set 2: 82%

Set 3: 85%

Record Set 9 at 91%

C: Metcon (Calories)

AMRAP 16
Max Calorie

[On the 0:00]: 21 Kettlebell Swings (R+53/35, Rx44/26)

[On the 2:00]: 21 AbMat Sit-ups

[On the 4:00]: 21 Kettlebell Swings

[On the 6:00]: 21 AbMat Sit-ups

[On the 8:00]: 21 Kettlebell Swings

[On the 10:00]: 21 AbMat Sit-ups

[On the 12:00]: 21 Kettlebell Swings

[On the 14:00]: 21 AbMat Sit-ups

*The goal of this 16 minute piece is to accumulate max calories on the Row Ski or bike

*This progress will be interrupted by other movements that take place every 2 minutes

*The workout begins on the 0:00 with 21 kettlebell swings

*Choose a moderate weight Kettlebell that you are able to swing unbroken for all 4 sets

*These are full swings that finish all the way overhead with the arms perpendicular to the ground

*After completing the 21 reps of swings or sit-ups, you’ll transition back to the Row/ski or bike until the next round begins

*This format will work out to around 1 minute on the row/ski or bike for each round

*Your score at the end of the workout is total calories completed on the row ski or bike

*Home row/ski or bike sub =step ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

A) 50-40-30-20-10-50

KB Russian Swings (53/35)

5-5-5-5-5-5

DB Man Makers (50/35)

Note: Man Maker=Push-up+Row+Row+Squat clean+thruster

B) 4 x 15

Turkish sit-ups with a plate (legs straight)

Paloff Banded Press (resist the band from pulling you towards the rig - engage core)