HomeGrown AthletX - Functional Fitness

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A. : Metcon (No Measure)

A. Warm -up

400 m Row/Bike/Ski *

10 Scorpions

10 Cossack Squats

Then..

2 Rounds

5 BB Good Mornings

5 BB Deadlifts

5 BB Muscle Cleans

5 BB Front Squats

5 BB Clusters

*Home 80 Jumping jacks

B.: Metcon (Time)

B. Metcon

5 Rounds for Time

21/16 calorie Bike/Row/Ski *

15 Hang Squat Cleans (R+135/95, Rx 115/75)

9 Toes to bar *

250m Run *

*Home

70 DU/ 140 Singles

Toes to DB

22 Box jumps/step ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Pec Stretch On Rig: 40 Seconds Each Side (on rig)

Child’s Pose: 40 Seconds

Squat Hold: 40 Seconds

B: Warm-up (No Measure)

400m Run Easy

30 Seconds Each:

Spidermans

Hollow Hold

Barbell Strict Press

Inchworm to Push-ups

Arch Hold

Barbell Push Press

Shoulder Taps

Air Squats

Barbell Push Jerks

C: Metcon (Time)

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

4 Rounds of "Cindy"

800 Meter Run

+The intended time range for this workout is between 15-25 minutes

*1 Round of "Cindy" is 5 pull-ups, 10 push-ups, and 15 air squats

*Home 800m Run Sub 80 High Knees in Place, pull ups = rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Pigeon Pose: 1 Minute Each Side

B: Warm-up (No Measure)

30 Seconds Each:

Easy Row Bike or Ski

Single Unders

Glute Bridges

Moderate Row Bike or Ski

Single Unders

Single Leg Glute Bridges (:15s Each)

Faster Row Bike or Ski

Single Unders

Glute Bridge Walkouts

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotation (5 each side)

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

C: Deadlift (5-4-3)

15 minutes to build to a heavy set of 5, heavy set of 4, and heavy set of 3.

Note: Record heavy set of 3

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
60 Double Unders (120 singles)

30/24 Calorie Row or Ski or 21/15 Cal Bike

15 Deadlifts (R+205/145, Rx155/115)

*The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]

*Home Cal Sub 48 step ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Huge Sets (25min CAP)
15-13-11-9 = 1 SET

DBs Romanian Deadlift (mid-shin)

DBs Floor Press

Rest 2min between sets

B: Metcon (No Measure)

KABATA STYLE – Focusing on Static training (Static Holds)
20s on / 10s static hold X2 cycles (20min of work)

• 4 rds Front Delt Raises

• 4 rds Side Delt Raises

• 4 rds Shoulder 2 Overhead

• 4 rds Bent Over Rows

• 4 rds 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, DO NOT break on static holds

***Break on 20s reps. If need be, 10s static hold into 10s dynamic reps

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Couch Stretch: 45 Seconds Each Side

Pike Stretch: 1 Minute

B: Warm-up (No Measure)

30 Seconds:

Easy Row Bike or Ski

PVC Pass Through

Samson Stretch

Moderate Row Bike or Ski

PVC Overhead Squats

Push-up to Down Dog

Faster Row Bike or Ski

PVC Overhead Squats (More Narrow)

Straight Leg Sit-ups

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations (5 each side)

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

C: Front Squat (10-8-6-4-2)

On the 2:00 x 5 Sets:

Set 1: 10 Reps @ 66% 1RM

Set 2: 8 Reps @ 71% 1RM

Set 3: 6 Reps @ 76% 1RM

Set 4: 4 Reps @ 83% 1RM

Set 5: 2 Reps @ 91% 1RM

Note: Record Set 5 at 2 reps

D: Metcon (Time)

21-15-9:

Toes to Bar

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

Directly Into…

9-15-21:

Calorie Row Bike or Ski

Overhead Squats

* 25 Minute Time Cap

*Home t2b sub toe to DB, Cals =18-30-42 box jumps

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

Bands

B: Metcon (No Measure)

Legs: AMRAP 15
15 x DL (RDL) mid-shin level

15 x Hack Squats (pull the shoulders back – quad dominate)

15 x WB Squats (hold at chest level)

C: Metcon (No Measure)

Back: 4 movements. Complete 4 x 10 before moving to next position
DB Single Arm Rows - 4 x 10 (pull towards waist)

BB Wide grip Bent Over Rows at 45 degree angle – 4 x 10 (pull towards lower chest)

BB Yates Bent Over Rows at 60 degree angle (Supinated grip) – 4 x 10 (pull towards lower abs)

DB Bent Over Reverse Flys – 4 x 10

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Easy Run (Home Sub 18 Box Jumps/step ups or 18 Tuck Jumps)

30 Seconds Each with empty bar

Spidermans

Romanian Deadlifts

Mountain Climbers

Hang Muscle Cleans

Frog Hops

Strict Press

Slow Burpees

Slow Power Clean and Jerks

B: Metcon (Time)

30 Clean and Jerks (R+135/95, Rx 115/75)

1 Mile Run

R+10 Bar MU, Rx 10 C2B pull ups

1 Mile Run

60 Burpees

This workout is intended to take about 25-35 min to complete. Choose weights and variations that allow for completion within this time frame

*Home MU Sub 10 rows + 10 bench dips, 1mile run=200 DU or 400 singles

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Warrior Squats: 45 Seconds

Couch Stretch: 45 Seconds Each Side (on rig)

B: Warm-up (No Measure)

30 Seconds Each:

Easy Row Row Bike or Ski

Glute Bridges

Easy-Moderate Row Bike or Ski

Glute Bridge Walkouts

Moderate Row Bike or Ski

Single Leg Glute Bridges (15 Seconds Each)

Faster Row Bike or Ski

Air Squats

*Home Row Bike Ski Sub reverse step lunges

C: Front Squat (Pausing - On the Minute x 8)

2 Pausing Front Squats (2 Seconds)

Aim to start light and gradually build in weight over the 8 minutes of work

Note: Record heaviest set

D: Metcon (Time)

4 Rounds For Time
10 Front Squats (R+135/95, Rx 115/75)

20/15 Cals Row or Ski or 14/11 Cal Bike

*The intended time domain for this workout is between 9-13 minutes (1:40-2:30 Rounds)

*home Sub 30 Jump split squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

750m Row/Erg

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
100m Single arm Farmers Carry (Right down/Left back)

10 x Single Arm DB Devil Press (Alternating)

C: Metcon (No Measure)

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

Tempo – 3 seconds Concentric and 3 seconds Eccentric (both directions)

5 x DB Deficit Pushups

3 x BB Front Squats (R+125/95), Rx105/75)

3 x BB or DB Bicep Curls (together)

IMMEDIATELY TO…..

Speed – NO tempo reps

10 x DB Deficit Pushups

6 x BB Front Squats (R+125/95), Rx105/75)

6 x BB or DB Bicep Curls (together)

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

750m Row/Erg

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
100m Single arm Farmers Carry (Right down/Left back)

10 x Single Arm DB Devil Press (Alternating)

C: Metcon (No Measure)

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

Tempo – 3 seconds Concentric and 3 seconds Eccentric (both directions)

5 x DB Deficit Pushups

3 x BB Front Squats (R+125/95), Rx105/75)

3 x BB or DB Bicep Curls (together)

IMMEDIATELY TO…..

Speed – NO tempo reps

10 x DB Deficit Pushups

6 x BB Front Squats (R+125/95), Rx105/75)

6 x BB or DB Bicep Curls (together)