Workout of the day

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B: Metcon (No Measure)

EMOM 10
Dual Dumbbell Power Clean

C: Metcon (Time)

4 rounds for time
Buy in 400m Row/ Erg

5 Box Step Overs

7 RKBs

9 Ring Rows

12 Push Ups

15 Air Squats

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Incline)

Every :90sec for 12min

8 reps at 75-80% of 3RM

B: Metcon (No Measure)

4 rounds
10 Incline close grip bench press

10/10 SA DB incline bench press (Tempo 3-1-1)

10 WB decline push-ups

5/5 SA slider push-ups

C: Metcon (No Measure)

Midline - time remaining
25 Weighted straight leg sit-ups (weight overhead - arms locked out) pressing towards ceiling

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6:00, Alternating Movements

- :40 Row

- :40 Bike

- :40 Shuttle Run (12.5m/12.5m)

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5/5 Hip Cars

5/5 Shoulder Cars

5/5 T-Spine Cars

B: Ring MU skills/drills (With a partner)

2 Sets

10sec Top Support Hold

3-5sec Lower to Bottom of Dip

10sec Bottom of Dip Hold

3 Sets

3 Toenail Spot Muscle-Up w/Pauses

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5:00-7:00 practice

2-4 Banded Ring Muscle-Ups

3 Muscle-Up Swing + 1 Kip to Hips

Spotted Ring Muscle-Ups

Full Ring Muscle-Ups

C: Warm-up (No Measure)

Barbell primer
3 High Hang High Pull

3 High Hang Muscle Clean

3 High Hang Power Clean

3 Hang High Pull

3 Hang Muscle Clean

3 Hang Power Clean

3 Clean Lift off to Launch (knee)

3 Slow Pull Power Clean (3sec to above knee)

3 Power Clean

D: Metcon (AMRAP - Rounds and Reps)

"Andrew Jackson"

20:00 AMRAP

12 Burpee Box Jump Over (R+24/20, Rx20/16″)

8/6 Ring Muscle-up (Sub 16 C2B Pull ups)

6 Power Cleans (R+185/125, Rx155/105)

Goal: 5+ Rounds

HomeGrown AthletX - HGX-FIT for Kids

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A: Metcon (No Measure)

Buy-in: 100 Alt vups or abmat situps

4 Rds

8 SA DB power cleans (right)

8 SA DB shoulder to overhead (right)

8 SA DB front squats (right)

100m plate overhead carry

8 SA DB power cleans (left)

8 SA DB shoulder to overhead (left)

8 SA DB front squats (left)

100m plate overhead carry

400m run

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-in: 100 Alt Vups

then...

4 Rounds

8 SA DB power cleans (right)

8 SA DB push jerks (right)

8 SA DB front squats (right)

8 SA DB alt lunges (right)

32 knee windshield wipers (right to left = 1 rep)

8 SA DB power cleans (left)

8 SA DB push jerks (left)

8 SA DB front squats (left)

8 SA DB alt lunges (left)

32 knee windshield wipers (left to right = 1 rep)

500m run

HomeGrown AthletX - HGX-FIT for Kids

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A: Metcon (No Measure)

Buy-in: 100 Alt vups or abmat situps

4 Rds

8 SA DB power cleans (right)

8 SA DB shoulder to overhead (right)

8 SA DB front squats (right)

100m plate overhead carry

8 SA DB power cleans (left)

8 SA DB shoulder to overhead (left)

8 SA DB front squats (left)

100m plate overhead carry

400m run