Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Front Squat (1 1/4, Every :90 sec)

5x3 at 75%

Last week for 1 1/4

B: Metcon (No Measure)

Back
Landmines:

Single arm bent over row

T Row (with green band/rope)

Pull-ups

.......

DBs Bent over rows (together)

Banded Lat pulls

Chin-ups

C: Metcon (No Measure)

Core Conditioning
10:00 EMOM

Abmat Situps

Russian Twist

Single Leg Vups

Ankle Touches

Hollow Rock

Bicycle

Pelvic Raises

Side Plank (right)

Side Plank (left)

Circle of Death

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

10 Bootstrap Squats

10 Alternating Bird-Dogs w/3sec at Extension

10 Alternating PVC Pipe Thoracic Twists

8-10 Foam Roller Thoracic Extensions

—--

2 Rounds (Barbell Primer)

3 Dip Shrug and High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance

—-

Then walk through 1-2 rounds w/ empty barbell or light loads of the barbell complex for the day

B: Weightlifting Complex

Every 90sec for 10 Sets

Power Snatch + Snatch Balance + Squat Snatch + OHS

*build to a heavy, start @ ~60% of 1RM Power Snatch

*Record heaviest complex

C: Metcon (AMRAP - Rounds and Reps)

14:00 AMRAP
22 Alt DB Hang Snatch (R+50/35, Rx 40/25)

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

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

Goal ~4 Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM
min 1: 15 Banded Good Mornings + 5 Inchworm Push-Ups

min 2: :20sec Passive Hang + :20sec Active Hang

min 3: 30sec Jump Rope Practice

min 4: 10 Kip Swings + 5 Strict Knee Raises

B: Ring MU Progression

-Support Hold (both top of dip and bottom of dip)

-Ring Row Muscle-Up Transitions

-Hollow Rock Ring Row Muscle-Up Drill

-Toenail Spot Muscle-Up

- The Kip swing

-Spotted Ring Muscle-Ups

-Seated Banded Ring Muscle-Ups

C: Metcon (Time)

15 Ring Muscle-Ups

90 Double Unders (180 single unders)

30 Strict Handstand Push-ups

10 Deadlifts (R+ 275/185, Rx 225/155)

30 Toe to Bar

10 Deadlifts

30 Strict Handstand Push-ups

90 Double Unders

15 Ring Muscle-Ups

Goal Time Domain: 18:00-25:00

Time Cap: 30:00

HomeGrown AthletX - HGX-FIT

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A: Bench Press

Complete as the following (time 20min)

Every 1min for 5mins

1x5 at 60% of 1RM

….then....

Every 1:15 for 5mins

1x4 at 70% of 1RM

….then....

Every 1:30 for 4:30mins

1x3 at 80% of 1RM

….then....

Every 2mins for 4mins

1x2 at 85-90%

B: Metcon (No Measure)

DB Conditioning
20:00 EMOM (Single DB – Heavy)

Min1: DB Close Grip Floor Press (Crush grip)

Min2: DB Pull Overs

Min3: DB RDL (Crush Grip)

Min4: DB Offset Push-ups

Min5: DB Bicep Curl (Crush grip)

C: Metcon (No Measure)

Core Conditioning
10:00 EMOM

Abmat Situps

Russian Twist

Single Leg Vups

Ankle Touches

Hollow Rock

Bicycle

Pelvic Raises

Side Plank (right)

Side Plank (left)

Circle of Death

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality. 10min cap
250m Jog

10 Goblet Cossack Squats

6/6 SL SA Crossbody RDL

6 Yoga Push-Ups

6 Up Downs

B: Front Squat

Every 2:00 for 16:00

3 Reps @ 100% of 5RM or ~80-85% of 1RM

C: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP

2-4-6-8-10...

Dual DB Front Squats (R+50/35, Rx 40/25)

Lateral Burpee over DBs

D: Metcon (No Measure)

Mobility: If time permits
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

2:00 Seated Straddle

2:00 Saddle Pose

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds: Time Cap 25 - 28 min

10 Devil Press (50/35, 40/25)

100M Farmers Carry

10 Empty BB Front Delt Raises

10 Empty BB Strict Shoulder Press

B: Metcon (No Measure)

Body Weight Conditioning
Buy-In: 50 Toes to Bar or Knees to Waist/Elbow

800M Run

25 Burpees to Bar

50 Push-ups

100 Air Squats

Cash Out: 50 TTB or Knees to Waist/Elbow