Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality (5:00)

250m Run

8 PVC Pipe Pass Throughs

8 PVC Overhead Squats + 6 Jumping Squats

5 Inchworm Push-Ups

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2 Rounds for quality (5:00)

2 Hang Snatch High Pull

2 Hang Power Snatch

2 Power Snatch

8 Wall Balls

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Get to starting weight on Barbell (3-5:00)

B: Power Snatch (10:00 EMOM)

*starting @ 60-70% and increase to a heavy for the day

*Record heaviest single

Note: Rest 2min after EMOM for WOD. Adjust barbell loads accordingly

C: Metcon (Time)

250m Run

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

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

400m Run

30 Wall Balls

15 Power Snatch

500m Run

30 Wall Balls

15 Power Snatch

800m Run

30 Wall Balls

15 Power Snatch

1000m Run

Time Domain:

18:00-25:00

Time Cap = 35:00

Subs: 21/16 Cal Bike

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
2min Row Ski or Bike

10 Alt V-Ups

1 Wall Walk + 10 Wall Facing Shoulder Taps

:30sec Jump Rope Practice

6 Scap Pull-Ups + 6 Strict Knee Raises

B: Metcon (No Measure)

EMOM Capacity
10min EMOM

min 1: 200m Run

min 2: 15 GHD Sit-Ups

R: 2:00

10:00 EMOM

min 1: 60 Double Unders

min 2: 50ft Handstand Walk

R: 2:00

Every 2:00 for 10:00

200m Run

Max Toe to Bar

HomeGrown AthletX - HGX-FIT

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A: Bench Press

Every 1min for 5min

1x5 at 60% of 1RM

Every 1:15 for 5min

1x4 at 70% of 1RM

Every 1:30 for 4:30min

1x3 at 80% of 1RM

Every 2min for 4min

1x2 at 85% of 1RM

B: Metcon (No Measure)

5 Rounds
20 DB Incline Bench Press

5 Chin-ups

20 DB Incline Flies (bench)

5 Chin-ups

20 DB Hammer Curls

5 Chin-ups

20 DB Rear Flies (standing/bent over at 60 degrees)

5 Chin-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
:15sec Dead-Hang + :15sec Active Hang

10 Barbell RDLs

10 BTN Strict Press

:15sec Barbell OH Hold

10 Alt Jumping Lunges

B: Warm-up (No Measure)

Primer
2 Sets, start @ hip, then from knee, then from mid-shin

3 Clean High Pull

3 Muscle Clean

3 Push Press

3 Push Jerk

3 Split Jerk w/3sec pause in split

--Then add weight and hit singles up to 70%

C: Clean and Jerk (16:00 Snake EMOM)

1+1 @ 70% for first 8 minutes Next 8 minutes is as follows 75% for 1+1, if you make a lift you go to 80%, if you miss a lift you go back to 70% and so on, hence the snake structure.

*Record best C&J

D: Metcon (Time)

7 Rounds
7 Front Squats (R+155/105, Rx125/85)

7 Chest to Bar Pull-Ups

Time Domain 5:00-8:00

Time Cap: 12:00

SUBS: we want to find a weight that can allow for unbroken sets on the squats

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

LANDMINES – 4 Rounds (moderate weight)

10 RDL (Weight does not touch floor)

10 Front Squat

10/side Reverse Lunge (same side steps back into a lunge – arm is straight)

10/side Offset DL (same leg extends back – arm is straight)

10/side Half Kneeling – Single Arm Shoulder Press

10/side Bent Over Single Arm Rows

10 T-Band Rows (Green Band)

10 Twisters

B: Metcon (No Measure)

Midline
12:00 AMRAP

2-4-6-8-10-12-ETC...

Knees to elbow

**After each set - Run 100M**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2:00 Row

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2 Rounds through

10 Wrist Circles (each direction)

10 Big Arm Swings

8/side Quadruped Thoracic Rotations

:30sec/side KB Ankle Stretch

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1 Rounds

10 Front Squats

10 Push Press

10 Thrusters

4 Chin-Ups + 15sec Chin Over Bar Hold

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Then start adding weight to working weight

B: Metcon (Time)

Alternating Full Rounds with Partner
10 Rounds for Time (5 each)

12/10 Cal Row Ski or 9/7 Cal bike

9 Thrusters (R+115/75, Rx 95/65)

3/2 Rope Climbs

Goal: ~1:45 +/- 15sec Round

Time Cap: 25:00

C: Warm-up (No Measure)

Mobility
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

10/10 Side Lying Thoracic Rotations

2:00 Standing Straddle w/weight