Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Bench Press (5x5 at 85%)

5 x 5 at 85%

**Between each set – 8 Heavy DB Pullovers**

B: Metcon (No Measure)

Conditioning:

5 Sets with a pair of DBs

12 Seated Arnold Press

12 Seated Hammer Curls

12 Close Grip Bench Press

12 Rear Delt Flies

20 AB BB Rollouts

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 for Quality
1:00 Row Ski or Bike

16 Glute Bridges

12 Alternating Box Step-Ups

8 Step-Down Box Jumps

4 Chin-Ups or 8 Supine Grip Ring Rows

B: Rope climb technique

-Sitting on Box, Find the Correct Foot Hold, Then Stand and Hold

-Then Standing, Hold High,

Then Lift Feet and Find J-Hook then stand on J-Hook

-Then Jump, Tuck Knees to Chest, find J-Hook then move hands to higher position on rope.

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Advanced athletes: Work on jumping and grabbing higher on the first pull. Also work on descending faster with the fireman descent.

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP
2 Rope Climbs

20 Alt Step Fwd Double DB Lunges (R+50/35, Rx 40/25) (hold DB by sides)

15 Box Jump Overs (R+24/20, Rx20/16″)

27/19 Cal Row or Ski or 18/13 Cal Bike

Goal: 3-5 Rounds

SUBS: 4/4 Single Arm Supine Grip Ring Rows or 2

14 Alternating Step-Ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

SINGLE DUMBBELL ONLY:

4 Rds (4min each)

35 Single DB Sumo Deadlift High Pull

12 Hand Release Push-ups

Max reps…Single DB Wall Bicep Curls (heavier DB)

Rest 1min between rounds

Then…At the 25min

30 Single DB Front Squats

10 Burpee to target (high bar)

30 Single DB Hang Squat Cleans

10 Burpee to target

30 Single DB Squat Cleans

10 Burpee to target

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
1:00 Cardio Choice

5/5 BB Single Leg Romanian Deadlift

6 No-Dip Muscle Cleans

:30sec BB Weighted Dead-Bug

10 Bird-Dogs

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3 Rounds

5 Kneeling Jump to Vertical Jump

3/3 Rotational Jump (90 degrees

10 Alternating Ice Skater Jumps (5/5) *stick landing

B: Warm-up (No Measure)

Barbell Primer
Take 7:00-10:00 to get athletes to working loads

4-5 Sets increasing loads

Clean Lift off

Pause sq Clean (pause sec at knee)

Sq Clean

C: Metcon (4 Rounds for reps)

4 Rounds
Partner 1: 400m Run

Partner 2: AMRAP

5 Squat Cleans

10 Pull-Ups

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

Clean Loads:

Set 1: (R+135/95, Rx 115/75)

Set 2: (R+155/105, Rx125/85)

Set 3: (R+185/125, Rx155/105)

...continue increasing by 10/5# until time is up

(AMRAP can go past 4 rounds)

SUB: Ring Rows or Jumping Pull-Ups for Pull-Ups

25min time cap

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
(10min Cap)

10 90/90 Hip Flow

10 Alternating Scorpion

Stretch (5/5)

10 Samson Walking

Lunge (5/5)

B: Back Squat

Every 2:00, 5 Sets

Set 1: 3 Reps @ 70-75%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 80%

Set 4: 3 Reps @ 80%

Set 5: Max Reps @ 80%

Record Set 5 and notes for 80% weight

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP
20/16 Cal Row or Ski or 14/12 Cal Bike

15 Toes to bar

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

*Add 2 reps to the Snatches each round

Goal: 5+ Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10 Jumping Jacks

10 Deep Lunge Mountain Climbers

10 Alt Scorpions

10 Alt V-Ups

B: Warm-up (No Measure)

WOD Primer
2 Rounds

10 Cals

5 Bar Facing Burpees

15 Double Unders

C: Metcon (Time)

3 Sets

15-12-9 Calorie (row, ski or bike you pick)

Bar Facing Burpees

45-36-27

Double Unders

RX

12-9-7 Calorie

Bar Facing Burpees

36-27-21

Double Unders