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

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1min each
Spiderman

Samson stretch

Push-up to Down Dog

Plank

Side Plank (:30s Each Side)

Hollow Hold or rock

B: Front Squat (10RM Front Squat (=75% 1RM))

Front Squat

*Sq clean the first rep

C: Metcon (Time)

5 Rounds
21/16 Cal Row Ski or 15/12 Cal Bike

10 Double Dumbbell Thrusters (R+50/35, Rx 40/25)

5 Double Dumbbell Box Step-Overs (R+24/20, Rx20/16″)

*25 Min Time Cap

*Home Cal Sub 60 Mt climbers

HomeGrown AthletX - HGX-FIT for Teens

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A: Metcon (No Measure)

HGX TEENS FIT – 9.3.2020

Warmup:

10 KB Russian Swings

10 Glute bridges

Next with PVC

10 Good Mornings

10 DL’s

10 Shoulder Press – behind the neck

10 Overhead Squats

Skill: Snatch (Time cap 20min)

3 Position (High Hang, Hang and Floor)

Pull / High Pull

Muscle Snatch

Snatch Drop (Feet closer then explode out) working on footwork, land/receiving position, progress the drops in increments to finally hitting the bottom) SPEED!

Snatch Balance (dip and drive under)

Snatch Press into Overhead Squat (Complex)

If time permits: Core

Core: AMRAP 15

20 Abmat Situps

20 Russian Twist w/Abmat

20 Bicycle Crunches

20 Ankle Touches

20 Vups/Knee-ups

1min Plank

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 9.3.2020

UPPERBODY SWOLE WORKOUT (Total time cap 50min)

Round 1:

27 Cal Echo Bike/Ass Bike or Ski

21 DB Floor Press

21 Cal Echo Bike

15 DB Floor Press

15 Cal Echo Bike

9 DB Floor Press

9 Cal Echo Bike

DB Weight: 40/25

Round 2: Same Calories - 15 / 12 / 9 DB Floor Press Weight: 50/35

Round 3: Same Calories - 12 / 9 / 6 DB Floor Press Weight: 60/45

Rest 2min between rds

Time Remaining: CORE