Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Decline)

Find 1RM (10min cap)

then...

1x15 at 65%

1x10 at 70%

3x5 at 75%

*Record 3x5

......

Close grip decline bench press

5x10

B: Metcon (No Measure)

Bicep - work to a heavy single
Bicep curl as you perform a full squat - then to standing ovhd press

10-8-6-4-2-1

**Same stimulus as a preacher curl**

Allows for a longer range of motion while placing the biceps in a peak position

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-In: 500m run + 150 abmat sit-ups (time cap 8min)

**If you finish early - rest**

-----

AMRAP 25

2-4-6-8-10.....

DB Deadlift (50/35)

Hand release push-ups

Russian KB swings (53/35)

***After each full round = 100m run***

HomeGrown AthletX - Functional Fitness

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HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio of Choice

10 Goblet Cossack Squats

10 Russian KBS

50ft Burpee Broad Jumps

10 Ice Skater Jumps

B: Box Back Squats (Weight)

Box Squat

12:00 EMOM

Min 1-6: 5 Reps @ 60-65%

Min 7-12: 5 Reps @ 65-70%

20/16" Box

**TWO spotters**

C: Metcon (Time)

"Night Time is the Right Time"

1-2-3-4-5 Wall Walks

5-4-3-2-1 Squat Cleans (R+185/125, Rx155/105)

Time Domain

4:00-7:00

Time Cap: 9:00

D: Metcon (Time)

Friday finisher
100 V-Ups

*Every Break Perform 30sec Plank Hold

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

A. Warm Up 1,000m Row Erg

B. CARs/Breathing technique

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20

Buy-in 250m-Weighted walk-DB or KB

25 Box Step Overs

21 DB HPC

19 Banded Face Pulls

15 Air Squats

11 Knees to chest

7 Push Ups (floor or box)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
5/5 Worlds Greatest Stretch

8 Bulgarian Ring Rows

:30/30 Couch Stretch

10 Alternating V-Ups

B: Metcon (No Measure)

Row skill work - 2 sets
-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate @ 2k Pace

:30sec @ 5k Pace

C: Metcon (Time)

"Unchain My Heart"

1500m Row

2:00 Rest

1000m Run (sub 75/50 cal bike)

2:00 Rest

1500m Row

2:00 Rest

400m Run (sub 30/21 cal bike)

2:00 Rest

1000m Row (sub 75/50 cal bike)

2:00 Rest

400m Run (sub 30/21 cal bike)

Time cap 35min

D: Metcon (Time)

Finisher/Accessories - time cap 10min
25/20 Deficit DB Push-Up

25m Farmers Carry (R+50/35, Rx 40/25) (12.5m down, 12.5m back)

20/15 Deficit DB Push-Up

25m Farmers Carry

15/10 Deficit DB Push-Up

25m Farmers Carry

10/5 Deficit DB Push-Up

25m Farmers Carry