Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

20-30-40-30-20 (time cap 45min)

20 DBs Incline bench press (50/35)

10 DBs Renegade rows (R+L=2)

20 DB Tricep ext (behind the head)

10 DBs Renegade rows

20 DBs Push-ups

10 DBs Renegade rows

20 Zottman curls

10 Renegade rows

....

REPEAT with reps of 30-40-30-20

Keeping Renegade Rows at 10 reps

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Rest 5min

100 Push-ups for time

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Cardio

8 Scap Pull-Ups

:15/:15 Single Arm Ring Row Hold

50ft/50ft Single Arm OH Carry

5 Strict Knee to Elbows

B: Weightlifting - Snatch/Ovhd Squat

Take 12:00 to Find a Max For the Day

Snatch Pull + Low Hang Squat Snatch + Overhead Squat

C: Metcon (Time)

"Poker Face"

For Time

6-12-18-24

Overhead Squat (Rx155/105, S 125/85)

Toe to Bar (A: alt toe2bar, K2E)

*The goal today is to hang on for 6 reps for the Overhead Squats for all rounds and big sets for TTB.

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

Filthy Fifty (modified)
50 Box jumps (24/20)

50 Pull-ups (jumping)

50 KB russian swings (53/35)

50 Alt lunges

50 Hanging knee raises (no kipping)

50 Push press (45/35)

50 Good mornings (45/35)

50 Thrusters (45/35)

50 Burpees

50 DU or 100 Singles

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Cool down = 250M walk

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Time remaining = 200 Alt Vups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Team warm-up
12:00 EMOM

min 1: :40sec Row

min 2: 10 Alt V-Ups + 10 Tall Plank Knee to Elbow

min 3: :40 Shuttle Run

min 4: 10 Push-Ups + 5 Box Jumps

Team Tic Tac Toe

B: Metcon (AMRAP - Rounds and Reps)

Partner WOD
"Twizzlers"

20:00 AMRAP

50/40 Cal Row or Ski or 36/29 Cal Bike

40 Toe to Bar (A: Knee to Elbow)

30 Dual DB Bench Press (Rx: 50/35, S: 40/25)

20 Burpee Box Jump Overs (Rx: 24/20, S: 20/16″)

Goal: ~3 Rounds

C: Metcon (AMRAP - Rounds and Reps)

Body building finisher
8:00 AMRAP

15/10 Push-Ups

20 Banded Tricep Extensions

:30sec Ring Plank

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
200m Run

6 Inchworm Push-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Ring MU Progression

-Top of Dip Support

-Bottom of Dip Hold

C: Metcon (Time)

"5th Avenue"

For Time

40 Supine Bar Rows

1 Mile Run (A: 108/88 Cal Bike)

30 Chest to Bar Pull-Ups

800m Run (A: 54/44 Cal Bike)

20 Power Cleans & Push Jerk (Rx:135/95, S: 115/75)

400m Run (A: 27/22 Cal Bike)

10 Ring Muscle-Ups (A: 10 strict pull-ups + 10 strict dips)

Time Domain: 20:00-25:00

Time Cap: 35:00

Announcements

THANKSGIVING DAY THUR 24TH ALL CLASSES CANCELED AND OPEN GYM 9-10:30AM, HARD STOP AT 10:30AM

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM

HomeGrown AthletX - Functional Fitness

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