Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

3 Rounds
8: Sumo Deadlifts

12: Romanian Deadlifts

16: Weighted Glute Bridges

*Complete the Following After Each Round

1 Minute of Handstand Walk Practice or holds

B: Metcon (Time)

For Time [18 Minute Time Cap]:
12 Box Jump Overs (R+24/20, Rx20/16″)

6 Burpee Pull-ups or 6 Bar Muscle Ups

"X" Clean and Jerks

Round 1: 15 Clean and Jerks (R+95/65, Rx 75/55)

Round 2: 12 Clean and Jerks (R+115/85, Rx95/75)

Round 3: 9 Clean and Jerks (R+135/105, Rx115/95)

Round 4: 6 Clean and Jerks (R+155/125, Rx135/115)

Round 5: 3 Clean and Jerks (R+175/145, Rx155/135)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT: 3.25.2021

Back: 8 Rounds

10 x Bent Over Row (wide grip)

10 x Pendlay Rows

10 x DB Bent Over Reverse Fly (Moderate-Heavy)

5 Strict Pull-ups (scale, Supine grip)

EMOM 10 (Off the RIG)

Min1 – Max effort BB Row (pronate grip)

Min2 – Max effort BB Supine Row

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Hang Cluster Ladder
On the 1:30 x 6 Sets:

Set 1 – 10 CTB Pull-Ups + 3 Hang Clusters

Set 2 – 10 CTB Pull-Ups + 3 Hang Clusters

Set 3 – 10 CTB Pull-Ups + 2 Hang Clusters

Set 4 – 10 CTB Pull-Ups + 2 Hang Clusters

Set 5 – 10 CTB Pull-Ups + 1 Hang Cluster

Set 6 – 10 CTB Pull-Ups + 1 Hang Cluster

*Build in weight each set.

* use a band on C2B if needed

Record Heaviest single rep

B: Metcon (Time)

3 Rounds:

15 Front Squats (R+95/65, Rx 75/55)

25 Double Unders

3 Rounds:

9 Hang Squat Clean Thrusters (R+95/65, Rx 75/55)

25 Double Unders

C: Metcon (No Measure)

Static Position Holds
Accumulate The Following Totals:

A) 2:00 Bottom of Front Squat (R+75/55, Rx 65/45)

B) 2:00 Barbell Overhead

C) 2:00 Bottom of Overhead Squat

HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for reps)

AMRAP 5:

400 Meter Run

Max Rounds With Time Remaining:

12 Deadlifts (R+ 225/155, Rx 165/125)

12 Barbell Facing Burpees

Rest 5 Minutes

AMRAP 5:

400 Meter Run

Max Rounds With Time Remaining:

4 Deadlifts (R+ 315/205, Rx245/175)

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

B: Metcon (No Measure)

Midline
3 Rounds not for time

20 GHD Sit-Ups wall ball sit ups w/ feet anchored

1 min hollow hold

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 3.23.2021

CHEST: DB/Med Ball

5 Sets

8 x DB Floor Press

8/side Offset Push-ups

10 x Close Grip Push-ups (both hands on med ball)

10 x Decline Push-ups (both feet on med ball)

ARMS:

5 Sets

20 x BB Rows from Rig (pronate grip)

20 x BB Reverse Curls

20 x BB Bicep Curls

HomeGrown AthletX - Functional Fitness

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A: Snatch (Techinque - Light weights)

4 Sets:

2 Hang Snatch Pulls

2 Hang Snatch High Pulls

2 Hang Power Snatches

2 Overhead Squats

*Light weights across. work on technique

B: Hang Snatch

3 Rounds:

Minute 1 – 1 Hang Squat Snatch

Minute 2 – 1 Hang Squat Snatch

Minute 3 – 1 Hang Squat Snatch

Minute 4 – Rest

Build in weight.

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 14:

10 Single Arm Devil Presses (R+50/35, Rx 40/25)

10 Single Dumbbell Box Step-ups (R+24/20, Rx 20/16)

10 Toes to Bar