HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

"UNKNOWN HEROS" - Time CAP 45min
• 21 Front Squats (R+ 95/65, Rx 75/55)

• 21 Pull-Ups

• 21 Sumo Deadlifts (R+ 95/65, Rx 75/55)

• 21 Push-Ups

• 21 Push Presses (R+ 95/65, Rx 75/55)

• 21 Box HSPU

• 21 Squat Cleans (R+ 95/65, Rx 75/55)

• 21 Burpees

• 21 Curtis P’s* (R+ 95/65, Rx 75/55)

• 21 Toes-To-Bars

• 21 Double-Unders

• 21 Power Snatches (R+ 95/65, Rx 75/55)

• 21 Broad Jumps

• 21 Wall Ball (R+ 20/14, Rx 16/12)

• 21 Box Jumps (R+24/20, Rx 20/16)

• 21 Calorie Row/Erg/Bike

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

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

• 21 Kettlebell Snatches (R+ 53/35, Rx 35/26)

• 21 Kettlebell Taters** (R+ 53/35, Rx 35/26)

• 21 Thrusters (R+ 95/65, Rx 75/55)

*One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

**One "Kettlebell Tater" is a kettlebell swing into a front squat, in which the bell is flipped at the top of the swing to perform the front squat.

HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

Warm up

2 Rounds- :20 sec work/:10 Sec Rest

– Side Plank (each side)

– Alternating Lateral Lunge

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Frog Jumps

B.: Metcon (3 Rounds for time)

Metcon - (3 Rounds - For Time)

R1: 0:00-8:00

3 Rounds

18 Pull ups **

18 Overhead Squats (R+95/65, Rx75/55)

R2: 8:00 - 16:00

3 Rounds

18 Push ups

18 KBS (R+70/53, Rx53/35)

R3: 16:00 - 24:00

3 Rounds

18 Sit-ups

18 Shoulder to overhead (R+95/65, Rx75/55)

Home

** DB Renegade rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

4 Rounds
:30s Spiderman

:30s Mt Climbers

B: Clean and Jerk (On the 2:00 x 5 Sets:)

1 Hang Power Clean

1 Push Jerk

1 Hang Squat Clean

1 Split Jerk

*build up 3 times

Note: Record heaviest set

C: Metcon (Time)

15min CAP
21-15-9-15-21:

Hang Power Snatch (R+75/55, Rx 65/45)

Thrusters

*Home Sub Single DB Hang Power Snatches (changing every 5)

Single DB Goblet Thrusters

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

:30s Spidermans

:30s butt kicks in place

:30s Mt Climbers

:30s high knees in place

:30s Frog Hops

:30s butt kicks in place

:30s Push-up to Down Dog

:30s high knees in place

:30s Air Squats

:30s butt kicks in place

:30s Burpees

B: Shoulder Press (Strict 3x9)

After Each Set: :30s Hollow hold

Note: Record heaviest set

C: Metcon (3 Rounds for time)

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (R+95/65, Rx 75/55)

*Home Sub Double DB Hang Power CJ

[On the 12:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks

*scale to wt so you always finish under 5min

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back
20min CAP

Supine Bent Over Rows - 4 x 8

• Between sets, 15-20 x Banded seated close grip lat pulls (green band)

Wide grip Bent Over Rows – 4 x 8

• Between sets, 15-20 x Banded seated close grip lat pulls (green band)

DB Single Arm Rows – 3 x 8 (Continuous work w/o rest)

REST 5min

B: Metcon (No Measure)

Static Training
KABATA STYLE – Focusing on Static training (Static Holds)

20s on / 10s static hold (4rds for 2 cycles)

• Front Delt Raises

• Side Delt Raises

• Shoulder 2 Overhead

• Bent Over Rows

• Bicep Curls

*** 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 - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Samson (:15s each side)

:30s Shoulder Taps

:30s Slow Air Squats

B: Gymnastic Skills (*12min Cap)

21-18-15-12-9:

Handstand off box

V-ups

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min
400m Run

30 Single DB Overhead Reverse Alt Step Lunges (Left Arm)

30 Single DB Overhead Reverse Alt Step Lunges (Right Arm)

10 Devil’s Press (R+50/35, Rx 40/25)

*Home Sub 400m Run 30 x 10m Shuttle Runs or 30 High Knees in Place

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

5-4-3-2-1:

Inchworm to Push-ups

After Each Set:

:30s Hollow Hold

:30s Hope Over and Back BB or PVC

:30s OHS empty BB or PVC

B: Snatch (On the 2:00 x 5 Sets:)

1 Hang Power Snatch

1 Power Snatch

1 Hang Squat Snatch

1 Squat Snatch

*build up 3 times

*Home Sub w/ DB work both sides

Note: Record heaviest weight

C: Metcon (2 Rounds for reps)

AMRAP 7:

4 Bar Muscle-ups (Sub jumping bar MU or C2B pullups)

8 Front Squats (R+145/100, Rx120/80)

12/9 Bike or 12/15 Ski or Row

16 Toes to Bar

Rest 3min

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats

12/9 Bike or 12/15 Ski or Row

16 Toes to Bar

*Aim for 2+ rounds

*Home Subs MU 15 rows+15 bench dips, cals 25 step ups or box jumps, T2B toes to DB

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Rounds
15-13-11-9

DB Romanian DL (RDL)

DB Floor Press

Rest 1min

Note: DB weight based on Floor Press. Goal is unbroken for each set.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
DB Push-up

DB Seated Curling Push Press

DB Upright Row

***Start with 1rep, then 2reps, 3reps, etc....Keep climbing by 1rep

Focusing on Shoulders, Chest, Arms (including forearms)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Min Spidermans

1 Min KB DB Single Deadlifts (30s Each Side)

1 Min Frog Hops

1 Min KB DB Single Russian Swings

1 Min Mountain Climbers

1 Min Hollow Hold or Rock

B: Metcon (Time)

25min CAP
500m Run

50 DB KB Swings (R+53/35, Rx44/26)

400m Run

15 Supine Bar Rows (Home Sub Pendlay Rows)

250m Run With DB KB

15 Supine Bar Rows

400m Run

50 DB KB Swings

500m Run

C: Metcon (Time)

6min CAP
100m Single KB DB Front Walking Lunge (R+50/35, Rx 40/25)

On the Minute: 4 Alt Single KB DB Squat Clean

*start on SC

HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

EMOM x 8

Min 1: Spidermans

Min 2: Squat Hold

Min 3: Band pull aparts

Min 4: Mountain Climbers

B.: Metcon (Time)

Metcon

4 Rounds for Time:

400 m Run

30 Hang Power Cleans (R+115/75, Rx95/65)

15 Toes to Bar **

30 Wall balls (R+20/14,Rx16/12) **

At Home subs:

** Toes to DBs

** Goblet Squats