Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets, Increasing Intensity on Each Set

1 min Row ski bike

5 Inchworm Push-Ups

10 Box Jumps

5 Burpees

25m sprint (down) 25 sprint (back)

B: Metcon (5 Rounds for reps)

25:00 EMOM
min 1: Max Cal Row Ski or Bike

min 2: Max 25m sprints

min 3: Max Burpees

min 4: Max Box Jump Overs (R+24/20, Rx20/16″)

Min 5: Rest

*Note: Min 1-5 = 1 Round. Score total reps for each round

C: Metcon (No Measure)

3 Sets for quality - Accessories
:30sec Wall Facing Handstand Hold

:15sec Rest

:30sec Sorenson Hold (weighted)

:15sec Rest

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 12.21.2021

CHEST/DEADLIFT: Time cap 20min

10-20-30

DB Floor Press (70/50, 60/40)

Deadlift (225/155, 185/125)

250M Run

REST 2min

ARMS: Empty Barbell

10 Sets

10 Reverse Curl

10 Strict Shoulder Press

10 Bicep Curls

10 Front Delt Raises

10 Diamond Push-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
:30sec Jump Rope

10 Bootstrap Squats

8/8 Quadruped Thoracic Rotations

:30sec Dead-Hang

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3 Sets

1 Hang Muscle Snatch

1 Hang Power Snatch

3 Overhead Squats

B: Snatch

EMOM for 10 min

1 Power Snatch + 1 Squat Snatch

*start @ 60-70% of Power Snatch

increase to a heavy

*Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP

15 Power Snatch (R+75/55, Rx 65/45)

30 Double Unders

SUB: 30 single unders

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

12 Days of XMas
1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder to Overhead

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerks

10 Hang Power Snatches

11 Overhead Squats

12 Sumo Deadlift High Pulls.

**Pick Barbell Load**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

10 Bend and Bow

:30sec HS Hold

10 Deep Lunge Mountain Climbers

20 Glute Bridges

Warm-Up Game

Burpee Leap Frog Races

Break up Class into 2 teams and have two people on each team going at a time until entire team is through

B: Metcon (Time)

Time w/Partner alt full rounds
3-6-9-12-15-12-9-6-3

Power Cleans (R+155/105, Rx125/85)

Strict Handstand Push-Ups

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Directly into..

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3-6-9-12-15-12-9-6-3

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

Strict Handstand Push-Ups

Time Domain: 15:00-20:00

Time Cap: 25:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
1:00 Cardio of Choice

10 Bootstrappers

10/10 side plank Clamshells

5 Yoga Push-Ups

:20-30sec L-Sit or Tuck L-Sit on pull up bar

B: Bar Muscle-ups

Bar Muscle-Up Technique Work

C: Metcon (Time)

100 Double Unders

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

10 Bar Muscle-Ups

100 Double Unders

50 Wall Balls

15 Bar Muscle-Ups

100 Double Unders

30 Wall Balls

20 Bar Muscle-Ups

Time Cap = 30 minutes