Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
250m Run

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups

B: Weighted Pull-ups (10:00 EMOM)

min 1: 3-5 Weighted Pull-Ups

min 2: 3-5 Weighted Dips

*Record heaviest 5 weighted pull-up

C: Metcon (Time)

3 Rounds
400m Run

18 Alt DB Snatch (R+50/35, Rx 40/25)

12 Chest to Bar Pull-Ups

Time Domain: 8:00-14:00

Time Cap: 16:00

D: Warm-up (No Measure)

Accessories - if time permits
8-10 Poliquin Raises

8-10 Zottman Curls

8-10 Hollow Body Zanetti Presses

HomeGrown AthletX - HGX-FIT

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A: Bench Press

1-2-3-4-5-6-7-8-9-10

Deadlift (225/155)

After each set 8 Bench Press (135/95)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets fpr quality. 10:00 Cap
10 Russian Baby Makers + Deep Squat Thoracic Rotations

10 Alt V-Ups

10 Hollow Rocks

10 Behind the Neck Elbow Punches

5 Front Squats

5 Thrusters

B: Front Squat

Take 10:00 to Find New 5RM

R: 2:00

BB: Front Squat

Every 2:00 for 6:00

5 Reps @ 90% of 5RM

C: Metcon (AMRAP - Rounds)

Every 2:00 until failure

15 Thrusters + 10 Toe to Bar

*add 1 Toe to Bar each round

Load (R+100/70, Rx 90/60)

Cap: 8 Rounds

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Time cap 25min
8 Rounds

10 Alt DB Snatch

10 Box Jump

250M Run

B: Metcon (No Measure)

Time cap 20min
1-2-3-4-5-6-7-8-9-10

KB Russian Swings

Burpee Box Jump Overs

Toes To Bar/Knees to Elbows/Waist

C: Metcon (No Measure)

Midline
150 Abmat Sit-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
250m jog

:30/:30 Pallof Press Hold

8/8 Staggered Stance Barbell Good-Mornings

10 Barbell Back Squats

1 Wall Walk to 15sec Nose Facing HS Hold

B: Back Squat

Every 2:30 for 10:00

Set 1: 10 Reps @ 65%

Set 2: 10 Reps @ 65%

Set 3: 10 Reps @ 65%

Set 4: 10 Reps @ 65%

Rest as needed b/t Sets

C: Warm-up (No Measure)

WOD Primer
10 Kip Swings

10 Ring Rows

5 Hang Muscle Cleans

5 Front Squats

1 Wall Walk to 15sec Nose Facing HS Hold

Then… add loads and work up to working movements and weight on barbell

D: Metcon (Time)

Open Prep Conditioning
18 Chest to Pull-Ups

6 Wall Walks

12 Squat Cleans (R+135/95, Rx 115/75)

15 Chest to Bar Pull-Ups

5 Wall Walks

10 Squat Cleans (R+155/110, Rx125/85)

12 Chest to Bar Pull-Ups

4 Wall Walks

8 Squat Cleans (R+175/125, Rx135/95)

9 Chest to Bar Pull-Ups

3 Wall Walks

6 Squat Cleans (R+195/140, Rx145/105)

Goal Time Domain: 11:00-18:00

Time Cap: 20:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 EMOM
min 1: :45sec Row (:20sec ez, :15sec moderate, :10sec hard)

min 2: 5x (2 for 1 Burpee)

min 3: :20sec/:20sec Single Leg Glute Bridge Hold

min 4: 20 Bent Over Reverse Flys *light

min 5: 20 Alternating V-Ups

*2 for 1 burpee is 2 push-ups into the burpee

B: Metcon (Time)

5m Row or Ski for Time (SUB: 4250m Row or ski)

-Every 3:00 Complete, alt stations

Station 1: 200m Run

Station 2: 60 DU (60 singles)

*start on the rower

Goal: 27:00-33:00

Time Cap: 39:00

C: Metcon (No Measure)

If time permits
A) Strict Toes to bar or Strict knee-raises

• 3 sets of 10

• (Perform the eccentric or "lowering" portion of the exercise slowly and with control)

C) Rolling Planks

• Accumulate 50 (25 each side) with as little rest/sets as possible