Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds (For Quality)

10 L Sit Double DB Strict Press

10 Close Grip Push-ups (on knees if needed)

50ft Overhead KB or DB Carry (Left Arm) (50ft=wallball wall to grown strong wall)

50ft Overhead KB or DB Carry (right arm)

B: Split Jerk (Week 3/12)

Pause Split Jerk + Split Jerk

(:02 Pause in dip position)

Set 1: 2+1 reps @ 70%

Set 2: 2+1 reps @ 70%

Set 3: 2+1 reps @ 75%

Set 4: 2+1 reps @ 75%

Set 5: 1+1 reps @ 80%

Set 6: 1+1 reps @ 80+%

- Rest 1 ish minutes B/T Sets

% are based off your 1rm Split Jerk

C: Metcon (Time)

2 Rounds

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

2 Legless Rope Climbs

8 Burpee Box Jump Overs

1 Legless Rope Climb

Rest 2:00 minute between rounds

Goal: 3:30- 4:30 / Round

Cap: 15 Min

These should be all out sprint rounds. Look to transition quickly and keep burpees fast. You will have plenty of rest in between sets, so trust the work you have been doing on rope climbs and go for it!

D: Metcon (No Measure)

Core Work (If time permits)
2 Rounds

1:00 On / 1:00 Off

Weighted Russian Twists

Plank Walk Outs

HomeGrown AthletX - HGX-FIT

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A: Front Squat

5 Sets

Set 1 - 3: 8 reps at 65%

Set 4 - 5: 6 reps at 75%

Rest :90 seconds between sets

Percentages on 1RM

B: Metcon (No Measure)

SHOULDERS/ARMS:

Strict Press

5x8 (increase b/t sets)

Rest :90 seconds between sets

Immediately into…..4 SETS

10 DB Rear Flys (Thumbs pointing down)

10 DB Front/Side/Front Delt Raises

Immediately into….4 SETS

10 BB Bicep Curls

10 Diamond Pushups

10 BB Reverse Curls

20 Banded Tricep Extensions (Loop on Rig)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

5 each arm bottom up KB Press or Just a DB press (light)

10 Inch worm + :15 sec Down dog hold

10 Alt Cossack Squats

30-sec Front Rack barbell Squat hold

B: Squat Clean ((Halt Clean Below Knee + Clean), Week 3/12)

Set 1: 2+2 reps @ 65%

Set 2: 2+2 reps @ 65%

Set 3: 1+2 reps @ 70%

Set 4: 1+2 reps @ 75%

Set 5: 1+2 reps @ 75%

- Rest 1ish minutes B/T Sets -

Cleans are not touch and go,

reset after each clean.

% are based off your 1rm clean

C: Metcon (Time)

2:00 On / 1:00 Off Until Completion

200 Run (100m x2)

8 Strict Handstand Push-ups

Max Reps Double Devil Press (R+50/35, Rx 40/25)

Goal: 15-18 min

Cap: 23 min

These intervals should feel like sprint efforts from the very first round. Bank as much time as possible for the devil press by moving quickly through the run and hspu

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

1:30 Machine of Choice

10 Supermans

10 Air Squats

10 DB/KB Single arm windmills (light)

B: Back Squat (Week 3/12)

Set 1: 8 reps @ 70%

Set 2: 8 reps @ 70%

Set 3: 8 reps @ 70%

Set 4: 8 reps @ 75%

Set 5: 8 reps @ 75%

- Rest 1 ish minutes B/T Sets -

% are based off your 1rm Back Squat

C: Metcon (AMRAP - Reps)

3 x 4:30 AMRAP (3 Rounds)

400m Run

15 Deadlifts (R+265/185, Rx 225/155)

Max Wall balls in remaining time (R+20/14, Rx16/12)

Rest 1:30 B/T AMRAPs

Machine Sub:

Row or Ski: 20/16 Calorie

Bike: 16/12 Calories

HomeGrown AthletX - HGX-FIT

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A: Deadlift (6x6)

Working sets at 85%

If need be, work up to 85% last 2 sets

B: Metcon (No Measure)

BACK

5x10 Pendlay Rows (flat back/tabletop)

5x10 Bent Over Rows (wide grip at 45 degrees)

5x10 DB’s Bent Over Rows (together)

5x10 DB Pullovers

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

100m Run

10 Glute Bridge

12 Pushups

10 Deadlifts (empty bar)

B: Squat Snatch ((Halt Snatch Below Knee + Snatch), Week 3/12)

Set 1: 2+2 reps @ 65%

Set 2: 2+2 reps @ 65%

Set 3: 1+2 reps @ 70%

Set 4: 1+2 reps @ 75%

Set 5: 1+2 reps @ 75%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go,

reset after each snatches

% are based off your 1rm Snatch

C: Metcon (AMRAP - Reps)

3 Rounds

3:00 On / 2:00 Off

15 Pendlay rows (R+115/75, Rx 95/65)

20/16 Cal Row or Ski 16/12 Cal Bike

Max Reps Overhead Squat

Machine Subs:

Run: 200m