Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

10 Bootstrap Squats

10 Alternating Bird-Dogs w/3sec at Extension

10 Alternating PVC Pipe Thoracic Twists

8-10 Foam Roller Thoracic Extensions

—--

2 Rounds (Barbell Primer)

3 Dip Shrug and High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance

—-

Then walk through 1-2 rounds w/ empty barbell or light loads of the barbell complex for the day

B: Weightlifting Complex

Every 90sec for 10 Sets

Power Snatch + Snatch Balance + Squat Snatch + OHS

*build to a heavy, start @ ~60% of 1RM Power Snatch

*Record heaviest complex

C: Metcon (AMRAP - Rounds and Reps)

14:00 AMRAP
22 Alt DB Hang Snatch (R+50/35, Rx 40/25)

11 Burpee Box Jump Overs (R+24/20, Rx20/16″)

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

Goal ~4 Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM
min 1: 15 Banded Good Mornings + 5 Inchworm Push-Ups

min 2: :20sec Passive Hang + :20sec Active Hang

min 3: 30sec Jump Rope Practice

min 4: 10 Kip Swings + 5 Strict Knee Raises

B: Ring MU Progression

-Support Hold (both top of dip and bottom of dip)

-Ring Row Muscle-Up Transitions

-Hollow Rock Ring Row Muscle-Up Drill

-Toenail Spot Muscle-Up

- The Kip swing

-Spotted Ring Muscle-Ups

-Seated Banded Ring Muscle-Ups

C: Metcon (Time)

15 Ring Muscle-Ups

90 Double Unders (180 single unders)

30 Strict Handstand Push-ups

10 Deadlifts (R+ 275/185, Rx 225/155)

30 Toe to Bar

10 Deadlifts

30 Strict Handstand Push-ups

90 Double Unders

15 Ring Muscle-Ups

Goal Time Domain: 18:00-25:00

Time Cap: 30:00

HomeGrown AthletX - HGX-FIT

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A: Bench Press

Complete as the following (time 20min)

Every 1min for 5mins

1x5 at 60% of 1RM

….then....

Every 1:15 for 5mins

1x4 at 70% of 1RM

….then....

Every 1:30 for 4:30mins

1x3 at 80% of 1RM

….then....

Every 2mins for 4mins

1x2 at 85-90%

B: Metcon (No Measure)

DB Conditioning
20:00 EMOM (Single DB – Heavy)

Min1: DB Close Grip Floor Press (Crush grip)

Min2: DB Pull Overs

Min3: DB RDL (Crush Grip)

Min4: DB Offset Push-ups

Min5: DB Bicep Curl (Crush grip)

C: Metcon (No Measure)

Core Conditioning
10:00 EMOM

Abmat Situps

Russian Twist

Single Leg Vups

Ankle Touches

Hollow Rock

Bicycle

Pelvic Raises

Side Plank (right)

Side Plank (left)

Circle of Death

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality. 10min cap
250m Jog

10 Goblet Cossack Squats

6/6 SL SA Crossbody RDL

6 Yoga Push-Ups

6 Up Downs

B: Front Squat

Every 2:00 for 16:00

3 Reps @ 100% of 5RM or ~80-85% of 1RM

C: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP

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

Dual DB Front Squats (R+50/35, Rx 40/25)

Lateral Burpee over DBs

D: Metcon (No Measure)

Mobility: If time permits
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

2:00 Seated Straddle

2:00 Saddle Pose

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds: Time Cap 25 - 28 min

10 Devil Press (50/35, 40/25)

100M Farmers Carry

10 Empty BB Front Delt Raises

10 Empty BB Strict Shoulder Press

B: Metcon (No Measure)

Body Weight Conditioning
Buy-In: 50 Toes to Bar or Knees to Waist/Elbow

800M Run

25 Burpees to Bar

50 Push-ups

100 Air Squats

Cash Out: 50 TTB or Knees to Waist/Elbow

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Tabata warm-up
:20 On / :10 Off

Single or Double Unders

Plank Shoulder Taps

Air Squats

KB Swings (light)

B: Metcon (Weight)

Strength
Every 2:00 for 8:00

8/8 Bulgarian Split Squats 20x1 Tempo

3-5 Reactive Stick Jumps

-sub for reactive stick jumps could be broad jumps, high box jumps, or just squat jumps

C: Metcon (Time)

4 Rounds for Time

400m Run

12/10 Deficit DB Push-Ups

10 Dual DB Box Step-Overs (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)

40 Double Unders

Each partner will complete the full 4 rounds of these movements, but there is a little caveat to how teams will get this done. One partner starts on the run and one starts on the DB movements. If you never catch up to your partner then you will be able to finish in the fastest time possible with no rest periods. However it is likely that you will catch your partner at some point and need to rest. Goal here for each partner is to limit any rest periods and try to stay ahead of your partner