HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Child's Pose on Box: 40 Seconds

Front Rack Stretch on Box: 40 Seconds

B: Warm-up (No Measure)

30 Seconds:

Samson stretch

up dog Down Dog

PVC Pass Throughs

Box Step-ups

Push-up to Down Dog

Inchworms to Push-up

C: Metcon (Weight)

Press Complex

2 Push Press + 3 Push Jerks

*Build to heavy complex

Note: Record heaviest complex

D: Metcon (Time)

15-12-9:

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

Dumbbell Box Step Overs (R+50/35, Rx 0/25) (R+24/20, Rx20/16″)

*2 DB hold how ever you want

Directly Into...

15-12-9:

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

Box Jump Overs (R+24/20, Rx20/16″)

*The intended time range for this workout is between 12-18 minutes

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Child’s Pose on Box: 1 Minute

Kettlebell Squat Hold: 1 Minute

B: Warm-up (No Measure)

400m run Easy Jog

30 Seconds Each:

Box Step-ups

Russian Baby Makers

Single Kettlebell Deadlifts (Between Legs)

Lateral Box Step-overs

Slow Air Squats

Russian Kettlebell Swings

Box Jumps with Step Down

Kettlebell Swings

C: Metcon (4 Rounds for reps)

4 Rounds, Not for Time: (10min Time Cap)
Max push ups

250m Run Recovery between sets

*Record total number of push ups

D: Metcon (Time)

3 Rounds
1 Round of "Kelly with wallball jump sq"

1 Round of "Helen with rows"

1 Round of "Helen with rows":

400m Run

21 Kettlebell Swings (R+53/35, Rx44/26)

12 Bent over KB rows

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

*35min time Cap

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

200 Jumping Jacks (Every 50 = 10 Burpees)

B: Metcon (Time)

AMRAP: 10min (Same weight for both movements)
100m Single arm Farmers Carry (Right down/Left back)

10 x Single arm DB Push Press (5 ea/arm)

C: Metcon (No Measure)

Tempo Training - time under tension
10 Rounds (1min rest between Rds)

**Tempo – 3 seconds Concentric and 3 seconds Eccentric (Both directions)

1 MIN REST…IMMEDIATELY TO…

Cash-out/time remaining: 200 Abmat Situps (Every 20 = 10 Russian Twist)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Child’s Pose: 50 Seconds each side

Barbell Straddle Stretch: 50 Seconds

Wrist Stretch: 50 Seconds

B: Warm-up (No Measure)

30 Seconds Each:

Plate Hops

Glute Bridges

up dog Down Dog

Plate Romanian Deadlifts

Glute Bridge Walkouts

Shoulder Taps

Plate Ground to Overhead

Push-up to Down Dog

C: Clean and Jerk (Complex and Hang position)

On the 2:00 x 4 Sets:

1 Hang Clean Pull

1 Hang Clean High Pull

1 Hang Squat Clean

2 Split Jerks

Note: Record heaviest lift

D: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*The intended time range is between 5-10 minutes

*This should be a load that allows you to complete the Hang Power Cleans within 2-3 sets and the Push Jerks unbroken during the workout

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

250m run

10 Up Dog/Down Dog

10 Good mornings (PVC)

10 Pass through

10 Shoulder Press (PVC)

10 Air Squats

10 Push-ups

B: Metcon (AMRAP - Rounds and Reps)

3x AMRAP 15 (Rest 3min between AMRAPs)
From 0:00 – 15:00, 2-4-6-8-10-etc…

Cal Row

DB Hang Power Cleans (50/35, 40/25)

REST 3MIN

From 18:00 – 33:00, 2-4-6-8-40-etc…

Cal Row

Box Jumps (24/20, 20,16)

REST 3MIN

From 36:00 – 51:00, 2-4-6-8-10-etc…

Cal Row

Push-ups

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

For Time:

1 Mile Run

30 Alternating DB Snatch (R+50/35, Rx 40/25)

30 Renegade Rows

1000 m Run

20 Alternating DB Snatch (R+50/35, Rx 40/25)

20 Renegade Rows

600 m Run

10 Alternating DB Snatch (R+50/35, Rx 40/25)

10 Renegade Rows

Time Cap: 30 min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Pigeon Pose on Box: 50 Seconds Each Side

Box Supported Ankle Stretch: 50 Seconds Each Side

B: Warm-up (No Measure)

30 Seconds Each:

Jog in place

Spidermans

Slow Air Squats

Side to side hops

Mountain Climbers

Cossack Squats

Butt Kickers in place

Frog Hops

Box Step-ups

High Knees in place

Push-up to Down Dog

Lateral Box Step-overs

High Skip in place

Slow Burpees

Box Step-ups

C: Metcon (4 Rounds for reps)

On the 2:00 x 4 Rounds:
7 Bar Muscle-Ups (Sub C2B)

7 Double DB Power Cleans (R+50/35, Rx 40/25)

Max Forward Step Alt Double DB Front Rack Lunges

*Home MU sub = pendlay rows

*try to get 10-16 lunges each round

Note: Record max lunges for each round

D: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (R+115/75, Rx 95/65)

6 Burpee Box Jump Overs (R+24/20, Rx20/16″)

Rest 2 Minutes

* The runs should take around 2 mins or less to complete, giving you about 3 mins to work through the inside work

*Find a pace on the run and box that allows you to hold onto the front squats for ideally unbroken sets

*Try 2+ rounds on each

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
1min each

Barbell Thoracic Opener

Down Dog

B: Warm-up (No Measure)

:50s Each with :10s transition

Easy Row Bike Ski

Samson Stretch

Straight Leg Sit-ups

Moderate Row Bike Ski

Inchworm to Push-ups

Hollow Hold

Faster Row Bike Ski

Front Plank on forearms to Push-up Plank

Arch Hold

C: Metcon (Time)

"Strict JT"
21-15-9:

Strict Handstand Push-ups off box (Sub L-sit DB press)

Strict Ring Dips

Push-ups

*Home Dips Sub bench dips

Note: R+ = Strict HSPU off box and Ring Dips

D: Metcon (Time)

3 Rounds

7 KBS (R+70/53, Rx 53/44)

7 Toes to Bar

7 Push Presses (R+115/75, Rx 95/65)

then

700/500m Row Ski or 40/25 Bike or 500 Run

3 Rounds:

7 KBS

7 Toes to Bar

7 Push Presses

*The intended time range for this workout is between 15-20 minutes

*Home T2B Sub V-ups, KBS =DB swings

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

WE ARE GOING HEAVIER!!!

UPPERBODY SWOLE WORKOUT

PART A)

6 Rounds: (Time cap 28min)

6 DB Floor Press (HEAVY)

8 DB Deficit Push-up (Chest hits the floor)

10 Single DB Behind Head Tricep Ext

12 Plate(s) Lateral Delt Raises (Using a pair 15#, 10#, 5#)

Rest 1min = Knees to Elbows (High Bar)

PART B) Biceps: 3 Rounds

8 Barbell Curls

10 DB Inside Curls (Alternate)

12 DB Hammer Curls (Together)

After 3 Rds – Immediately……..

Burnout: X2

10 DB Single Bicep Curl with right side (left side is static at 90 degrees w/DB)

10 DB Single Bicep Curl with left side (right side is static at 90 degrees w/DB)

10 DB Bicep Curls (Together)

Rest :30 seconds and REPEAT

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
1 min each

Warrior Squats

PVC Sotts Press

B: Warm-up (No Measure)

:50s Each with :10s transition

Easy Row Bike or Ski

Easy Single Unders

PVC Pass Throughs

Moderate Row Bike or Ski

Quick Single Unders

PVC Straight Leg Swings (:25s Each leg)

Faster Row Bike or Ski

High Knees Single Unders

PVC Overhead Squats

C: Hang Snatch

Hang Sq Snatch [On the 0:00]

On the 2:00 x 4 Sets:

1 Hang Snatch Pull

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Overhead Squat

*Build to a Heavy for the day.

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
1000m Run

100 Double Unders (Sub 200 single unders)

Time Remaining:

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

*You can expect to have about 3-4 minutes for max power snatches.