Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1:00 Cardio Choice

6 Strict Knee to Elbow or Strict Knee Raise

6/6 Archer Ring Rows

10 Russian KBS

B: Rope climb technique

C: Metcon (AMRAP - Rounds and Reps)

22:00 AMRAP
500m Run

2 Rope Climbs

75 Double Unders (150 singles)

R+2/Rx1 Rope Climbs

50m Farmers Carry (R+60/40, Rx 50/30) (25m down, 25m back)

500/425m Row or Ski or 1000/850m Bike

D: Metcon (No Measure)

Core Finisher - if time permits
8:00 AMRAP

10 Plank Alt Knee to Elbows

:20/:20 Side Plank

10 Supine Leg Raises

20 Alt V-Ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Core: EMOM 10

Abmat sit-ups

Russian Twist (with medball)

Bicycle Crunches

Flutter kicks

Hollow Rock

Ankle touches (medball to ankles)

Legs straight – full sit-ups (with medball)

Plank (forearms) - Up/Up/Down/Down

Vups/Knee ups

Circle of Death (with medball)

B: Metcon (No Measure)

Landmines
For quality

RDL

Front squat

Single leg deadlift (same side

Kneeling single arm shoulder press (same side)

Single arm bent over rows

T-Rows

C: Warm-up (No Measure)

Open athletes - 22.2
Mobility/Stretch

Active recovery

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets, For Quality

10 bootstrappers

6 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

10 Supermans

Barbell Primer

3 Sets, adding loads

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Hang Power Snatch

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3 Sets, adding loads

Snatch Lift Off + Power Snatch

B: Power Snatch

Take 10:00 to Find a Heavy Power Snatch for the Day

C: Metcon (4 Rounds for reps)

4 Sets

3:30 AMRAP, 1:30 Rest

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

12 Bar Facing Burpees

18 Wall Balls (R+20/14, Rx 16/12)

-Max Bar Facing Burpees in Remaining Time

*Record Max BFB for each set

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Skill Progression

Handstand Walk Progressions

Chest to Bar Progressions

Toe to Bar Progressions

C: Metcon (No Measure)

16:00 EMOM

Min 1: 10-20 Chest to Bar

Min 2: 25-50ft Handstand Walk (Sub 5 wall walks or inchworms)

Min 3: 10-20 Toe to Bar

Min 4: Rest

D: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

8 Strict Pull-Ups

12 Dual DB Bench Press (R+50/35, Rx 40/25)

:16sec L-Sit

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Incline)

3 x 3 Incline Bench Press

*Record heaviest set

Then...

5 Rounds

Max bench press (155/95, 135/85)

250M run

Rest 1min B/T rounds

B: Metcon (No Measure)

Arms: 3 Rds

20 BB reverse curls

20 BB Shoulder 2 ovhd

Rest 1min B/T rounds

Then...

BB "21"

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
10 Bootstrapper + Thoracic Rotations

10 "No-Dip" Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

10 Bradford Presses

5 Burpee Broad Jumps

B: Front Squat

Take 15:00 to hit a new 5RM

C: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP

7 Power Cleans

7 Hang Squat Cleans

7 Shoulder to Overhead

Load: (R+135/95, Rx 115/75)