Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Gymnastics Warm-up
Banded Shoulder Prep

-10/10 Banded Single Arm Straight Arm Lat Pull-Down

-10 Banded Pull-Aparts palms down

-10 Banded Pull-Aparts palms up

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2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Bar Muscle-Up Drills (15:00-20:00 Practice)

-Bar in Rack Banded Muscle-Up

-Banded Bar Muscle-Up

-Box Bar Muscle-Up

-Dynamic Hip to Bar

C: Metcon (Time)

30 GHD Sit-Ups or Weighted Sit-Ups (15/10# Plate)

15 Bar Muscle-Ups

20 GHD Sit-Ups

10 Bar Muscle-Ups

10 GHD Sit-Ups

5 Bar Muscle-Ups

Time Domain: 7:00-11:00

15:00 Time Cap

D: Metcon (No Measure)

3 Sets - Accessories if time permits
4-6 Weighted Strict Pull-Ups or Pull-Up Negatives

10-12 Dual DB Bent Over Rows

2-4 Dragon Flags

HomeGrown AthletX - HGX-FIT

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A: Bench Press (4 Rounds)

4-3-1, 4-3-1, 4-3-1, 4-3-1

Rest 2-3min between rounds

B: Metcon (No Measure)

Conditioning: "Couplets" performed as "Supersets"

20 DB Bent Over Rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality, Cap 10:00
12 Alternating Step-Ups

10 Goblet Cossack Squats

6/6 SL SA Crossbody RDL

6 Yoga Push-Ups

6/6 Single Arm Push Press

:20sec HS Hold

B: Front Squat

Every 2:30 for 5 Sets

5x5 @ 90% of 5RM Front Squat

C: Metcon (No Measure)

Pistol Modification and Handstand Push-up Skill work

D: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

8 Devils Press (R+50/35, Rx40/26)

12 Alt Pistols

16 Box Jump Overs (R+24/20, Rx20/16″)

12 Dual DB Alternating Reverse Step Lunges (hold DB anyway you want)

8 Strict Handstand Push-Ups

*Goal: 3+ Rounds

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Time cap: 12min
5-10-15-20-25-30

Toes to bar or knees to waist

**After each set 10 push-ups**

B: Metcon (No Measure)

AMRAP 10
10 Russian KB swings

10 KB Goblet squats

5 Burpees over the KB

C: Metcon (No Measure)

Cardio - Time cap 20min
21-15-9

Cal Row

Cal Ski or Bike

**After each set 400M run**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10/10 Single Leg RDLs

5 No Dip Muscle Cleans

:20/:20sec Single Leg Glute Bridge Hold

20sec Hollow Hold

5 Seated Box Jump to High Box

B: Metcon (Time)

10 Rounds, Alternate Full Round with Partner

20 Abmat sit-ups

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

10 Box Jump Overs (R+24/20, Rx20/16″)

Goal: 1:30 on/1:30 off

Time Cap: 30:00

C: Metcon (No Measure)

Mobility if time permits
2 Rounds

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
10/8 Cal Row @ Easy Pace

6 Bootstrappers w/3sec hold at the bottom

6 Hollow Rock Ring Row Muscle-Up Drill

6 Inchworm Push-Ups

6 Jumping Back Squats

B: Back Squat

Every 2:30 for 10:00

Set 1: 10 reps @ 60%

Set 2: 10 reps @ 60%

Set 3: 10 reps @ 60%

Set 4: 10 reps @ 60%

C: Metcon (AMRAP - Rounds and Reps)

14:00 AMRAP

7 Ring Muscle-Ups (Sub 7 Pull-Ups +7 Ring Dips)

Goal: 4 Rounds +/- 10 Reps