HomeGrown AthletX - Functional Fitness

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A.: Metcon (5 Rounds for reps)

Tabata Saturday

Tabata Row/Bike/Ski for Max Calories

Tabata Hang Power Clean (R+135/95, Rx115/75)

Tabata Front Squat

Tabata Push Press

Tabata Sit-ups

Rest 1 min between each tabata

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

3 Rounds:

10 Drunken mt Climbers

10 Up dog down dog

10 PVC OHS

B: Overhead Squat (Positioning)

On the 2:00 x 5 Sets:

1 Pausing Overhead Squat (2s in bottom)

1 Overhead Squat

*Build up

Note: Record heaviest set

C: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

C1: Metcon (Time)

On the 15:00…

For Time (10 Minute Cap):

40 R+ Strict HSPU, Rx30 Strict HSPU

*Every Break: 3 Bar Muscle-Ups or C2B pull-ups

*HSPU sub strict DB press

*Home MU sub 3 bent over rows + 3 bench dips

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
20 Jumping Jacks

10 Up dog down dog

10 Glute Bridges

10 Russian Baby Makers

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
250m Run

9 Deadlifts (R+ 275/185, Rx 225/155)

250m run

9 Push-ups knee tucks

*Your score today will be the total Round + Reps completed at the end of the 15 minutes

Choose weight, reps, and variations that allow you to complete at least 4 rounds today

*This averages out to just under 1 minute per station

C: Metcon (Time)

Row/Ski Endurance
3,000m Row/Ski

On the 0:00: 21 GHD sit up on wall ball w/ feet anchored

On the 4:00: 18 GHD sit up on wall ball

On the 8:00: 15 GHD Sit-Ups on wall ball

On the 12:00: 12 GHD Sit-Ups on wall ball

On the 16:00: 9 GHD Sit-Ups on wall ball

On the 20:00: 6 GHD Sit-Ups on wall ball

*Home row/ski sun step ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

All movements to be performed with an "EMPTY" barbell

Focus on quality of movement and active recovery

Buy-In: 150 Abmat Situps

30 Romanian Deadlift (45/35)

30 Hang Power Clean

30 Shoulder Press

50 Knee to elbows

30 Back Squats

30 Alternating Split Jerk

50 Knee to elbows

30 Reverse Lunge

30 Hang Power Snatch

30 Floor Press

Cash-out 200 Alternating Single Leg Vups (Every 20 = 10 Ankle Touches)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (Time)

21-15-9:

Calorie Rows Ski or Bike

Burpee over rower or hurdle

*This will be repeated

C: Metcon (3 Rounds for time)

On the 10:00 x 3 Rounds:
400m Run

30/24 Cal Row/Ski or 21/17 Bike

250m Single DB Run (R+50/35, Rx 40/25)

20 Double DB Squats (R+50/35, Rx 40/25)

*You’ll complete the listed work for time and rest with whatever time remains in the window

*New rounds begin on the (0:00-10:00-20:00)

*Record your times for each of the 3 rounds

*To get the right stimulus and build in enough rest, these rounds should take 8 min or less to complete

*This averages out to 2 min or less for each station

*Adjust the weights, reps, or distances as needed to meet this recommendation

*Home cal sub 150 DU or 300 singles

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds Each:

Samson + Air Squat

Spiderman + Hamstring Stretch

Inchworm to Push-up

PVC Straight Leg Swings

PVC Pass Through

PVC Jerk Balance

PVC Hollow Hold

PVC Arch Hold

B: Split Jerk (Complex)

3 Sets:

3 Jerk Balances

1 Pausing Split Jerk (1 Second in Catch)

Rest as needed between sets.

Note: Record heaviest set

C: Metcon (Time)

4 Rounds for Time
800m Run

16 Toes to Bar

8 Push Jerks (R+165/110, Rx145/85)

*25min time cap

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Huge Sets (Time Cap 25)

15-13-11-9 = 1 SET (70/55, 60/45)

DBs Romanian Deadlift (mid-shin)

DBs Floor Press

Rest :90s between sets

REST 3min

ARMS:

SUPERSET – 3 Sets (Rest 1min between sets)

A. BB Bicep Curls "21"

B. 12 x BB Skull Crushers or Tricep Ext (Behind the neck)

REST :90s

SUPERSET – 3 Sets (Rest 1min between sets)

DO NOT DROP BB DURING EA SET

A. 20 x BB Reverse Curls

B. 20 x BB Shoulder 2 OVHD

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
12 Cossack Squats

24 Lunges*

12 Frog Hops

*1st round Step Reverse Alt Lunges, 2nd round Step Forward Alt Lunges, 3rd round Jumping Alt Lunges

B: Power Clean

On the 1:30 x 6 Sets:

3 Power Cleans

*build up

Note: Record heaviest 3rep

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
15 Power Cleans (R+95/65, Rx75/55)

30 Double Unders (60 singles)

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

30 Double Unders

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Tabata: 20s on/10s off

10 Rounds: Complete ea. movement for 10rds before moving fwd.

DB Hammer Curls

DB Arnold Press

DB Cyclist Squats

DB Straight Leg DL

REST 3min

BB Bicep Curls

BB Good Mornings

BB Single Leg Lunge

Push-ups

Core - Coach call out

HomeGrown AthletX - Functional Fitness

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A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 31 Min

31 Pumpkin Squat Cleans

31 Pumpkin Sit-ups

31 Pumpkin squat jumps

250m OH Walking lunges

500 m Run with pumpkin

*Pumpkin never touches the ground.

5 Burpees penalty every time the pumpkin touches the ground.