Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Sets, For Quality

10 PVC Pass Throughs

10 PVC BTN Snatch Grip Pres s

10 Alt SA Kettlebell Swings

10 Goblet Squats

B: Push Press (Every 2:00 for 8:00
Set 1: 7 Reps @ 60%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 70%
Set 4: 5 Reps @ 70% )

Record 3x5 at 70%

C: "T-T-T-TODAY, JUNIOR!" (Time)

9-7-5-5-7-9

Power Snatch

Thruster

Bar Facing Burpees

Load: (Rx 95/65, S 75/55)

Time Domain: 9:00-11:00

Time Cap: 15:00

HomeGrown AthletX - HGX-FIT

Conditioning

20-18-16-14-12-10-8-6-4-2

DBs Renegade rows (L+R=1)

DBs Deadlift

B/T each set - Row/Run/Ski 400m

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
10/7 Cal Echo Bike

8 Strict Knee Raises

:15 Tuck L-Hang

6 Push-Up to Down Dog

B: BMU progressions

Bar Muscle-Up Progression

*Spend 10-15min

C: Metcon (AMRAP - Rounds and Reps)

3 Person Team Workout
"The Next Episode"

20:00 AMRAP

Partner 1: 29/21 cal row or ski or 20/15 cal bike

Partner 2: Max Bar Muscle-Ups (A: burpee pull up)

Partner 3: Max Wall Walks (A: go as high up the wall as possible)

*score is total reps and cals

**Rx is BMU

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

10 DB Goblet Split Squats

10/10 Dynamic Clam Shells

8/8 Pistol Step-Downs

:30sec KB Dead-Bug

B: Back Squat

Back Squat

4 Sets x 10 Reps @ Same Weight as 20 Rep From Last Week

R: 1:30 b/s

C: Metcon (4 Rounds for time)

"Bye Bye Bye"

Every 4:00 for 16:00

12 Dual DB Step Overs (Rx50/35, S 40/25)

24 GHD Sit-ups (A: Weighted Sit-Ups)

12 Box Jump Overs (Rx24/20, S 20/16″)

*The goal today is to finish each set in under 3:00. Please adjust reps if your time is greater than 3min.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Part Progressive Warm-Up: 15:00
6:00, Alternating Movements

min 1: Machine Choice

min 2: Jump Rope Practice

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5/5 Hip Cars

5/5 Shoulder Cars

5/5 T-Spine Cars

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3 Sets

10 Supine Medball Chest Pass

10 Partner Overhead Medball Sit-Up Toss

10 Rotational Medball Ball Scoop Toss

B: Power clean complex

Take 12:00 to work up to a max complex

1 Power Clean + 2 Hang Power Clean + 1 Power Clean

*Complex must be unbroken

C1: Deadlift

15:00 EMOM

***C1 is to record Deadlift weight

***See C2 for Bench press weight

C2: Bench Press

C2 is to record Bench press weight

5 Bench Press, starting @ 75%, increase to max

D: Metcon (No Measure)

Mobility
1:00/1:00 Half Kneeling Hamstring Stretch

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

1:00/1:00 Low Dragon Stretch

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. Warm up 250 walk

B. Balance Work

Buy in 1,000m Row

10 Burpees from box or floor

10 S2OH or Shoulder Shrug (DB)

10 Air Squats

10 RKBs

10 Box Step Ups box or plate

10 Banded Face Pulls

Cash Out 1,000m Row