HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

:30s Alt Spiderman

:30s Mt Climbers

B: Metcon (Weight)

Back Rack Reverse Step Lunges

On the 2:00 x 5 Sets:

Set 1 – 14 Reverse Step Lunges (7/side)

Set 2 – 12 Reverse Step Lunges (6/side)

Set 3 – 10 Reverse Step Lunges (5/side)

Set 4 – 8 Reverse Step Lunges (4/side)

Set 5 – 6 Reverse Step Lunges (3/side)

*Recored heaviest wt

C: Metcon (Time)

3 Rounds
For time:

1000m Run

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

21 Double DB Push Presses

21 Double DB Hang Clusters (=hang sq clean thruster)

1000m Run

*21min Cap

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds Each:

Jumping Jacks

Push-up to Down Dog

Hollow Hold

Jumping Jacks

Shoulder Taps

Flutter Kicks

B: Push Jerk (Build to a Moderate Complex)

1 Pausing Push Jerk

1 Push Jerk

*Pause for 2sec in the dip, 2 sec in the catch

Build to a weight slightly heavier than workout weight

Record heaviest complex

C: Metcon (Time)

3 Rounds:

25 V-ups

20 Push Jerks (R+135/95, Rx 115/75)

20/14 Cal Row/Ski or 15/12 Cal Bike

*20 Minute Time Cap

*Stimulus: 9-18min

*Choose weight you can complete in 2-3 sets

*Home Cal Sub 40 step ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back (part A) – 3rds

10 x BB Bent Over Rows

10 x BB "Yates" Rows (supinated grip)

After completing 3rds, Immediately to the following;

Back (part B) – 5rds (Unbroken for each movement)

12 x KB/DB Beast Rows (50/35, 40/25)

12 x Gorilla Rows (3 different movements)

1. Isometric – Hold one side at the top/other side performs the row

2. Alternating singles

3. Seesaw (Up and Down together)

CORE

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Easy Run

10 Spidermans

5 Good Mornings

5 Back Squats

100m Easy Run

10 Squat

5 Romanian Deadlifts

5 Front Squats

B: Metcon (Time)

400m Run, 21 Burpees

400m Run, 15 Burpees

400m Run, 9 Burpees

250m Run, 9 Power Cleans (R+135/95, Rx 115/75)

250m Run, 15 Power Cleans

250m Run, 21 Power Cleans

*Stimulus: 12-20min

C: Metcon (No Measure)

21-18-15-12:

GHD Sit-ups on Wall Ball

After Each Set:

5 Inchworms

30sec Superman Hold

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds:

1min Row Bike Ski

30sec PVC Pass Throughs

1min PVC OHS Squats

B: Overhead Squat (On the Minute x 10: Complex)

1 Power Snatch

1 Tempo Overhead Squat (5-5-5)

*5sec down, 5sec in the bottom, 5sec up.

Record heaviest complex

C: Metcon (Time)

27-21-15-9:

Calories Row Ski or Bike

Overhead Squats (R+95/65, Rx 75/55)

*The workout should take 6-12min

*Choose OHS weight that you can complete in 1-2 sets

*Home Cal Sub 54-42-30-18 box jumps

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT

Warmup: 2rds

10 x Shoulder/Chest rotation with small plates (Each Arm)

10 x Banded pull aparts

10 x Push-ups

PART A) Chest

100 Reps Floor Press: DB’s 60/45, 50/35#

When you break, complete the following;

10 IRON CROSS plate – Tempo 3:1 (Start overhead, slowly lower to parallel to floor. ELBOWS locked out), keep midline engaged

After completion - Immediately to the following;

4 x 12 WB Push-ups

4 x 12 WB Push-ups (Feet on WB)

TIME CAP 30min

"IF" you finish under the time cap: Max effort ABMAT Situps

Rest: 3min

PART B) Shoulders/Biceps

AMRAP 15

50m Farmers Carry (60/45, 50/35)

25m Single Arm OH carry (Right side)

25m Single Arm OH carry (Left side)

"21" Bicep Curls

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

PVC Warmup
30 Seconds Each:

PVC Straight Leg Swings (15 Seconds Each)

PVC Lat Stretch

PVC Pass Throughs

PVC Sotts Press

PVC Overhead Squats

PVC Hollow Hold

PVC Arch Hold

B: Metcon (Time)

1 Mile Run

50 V-ups

30 Power Snatches (R+115/75, Rx 95/65)

*18min time Cap

C: Metcon (Time)

On the 2:00 x 3 Rounds:

15/12 Cal Row/Ski or 11/8 Cal Bike

12 Lateral Burpees Over Rower or Barbell

On the 2:00 x 3 Rounds:

15/12 Cal Row/Ski or 11/8 Cal Bike

6 Lateral Burpees Over Rower or Barbell

*Home cal sub 10m shuttle runs x 15

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Chest - 7min Time Cap
200M Run

20 Push-ups

200M Run

20 Hand Release Push-ups

200M run

20 Diamond Push-ups

200M Run

20 Dive Bombers

B: Metcon (No Measure)

3 Rounds, 20min Time Cap
Dumbbells 50/35, 40/25

10 RDL

10 Hang Power Cleans

10 Front Squats

10 Clusters

10 Front Squats

10 Hang Power Cleans

10 RDL

1min Rest

C: Metcon (No Measure)

Arms: Sara's Style (BDay)
3 Rounds + 5 Reps (Empty BB)

Reverse Curls

Bicep Curls

Floor Skull Crushers

Vups/Knee Ups

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time

2 Rounds

30 Devil Presses (R+50/35, Rx 40/25)

30 Box Jumps (R+24/20, Rx 20/16)

30 DB Thrusters

30 Burpees

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1min Row Ski or Bike

10 Up dog down dog

10 Russian Baby Makers

10 Squats

B: Metcon (3 Rounds for reps)

AMRAP 9: (On the 0:00, 3:00 and 6:00)
250 Meter Row

15 Push ups

with the time remaining max Pendlay Rows (R+135/95, Rx 115/75)

*Score is the max number of Pendlay Rows completed

*Home meter sub 80 DU or 120 singles

C: Metcon (Time)

3 Rounds
800 Meter Run

5 Rounds of "Macho Man" (R+135/95, Rx 115/75)

*1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

* The intended time range for is between 20-30 minutes