Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Overhead Squat (Pausing)

On the 2:00 x 5 Sets:

1 Pausing Overhead Squat

*Pause 10 Seconds in Bottom

B: Metcon (Time)

21-15-9:

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

V-ups

15-12-9

Thrusters (R+95/65, Rx 75/55)

Pendlay Rows

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Huge Sets (25min CAP)

18-15-12-9-6 = 1 SET

DBs Romanian Deadlift (mid-shin)

DBs Floor Press

Rest :90s between sets

REST 5min

KABATA STYLE – Focusing on Static training (Static Holds)

20s on / 10s static hold X2 cycles (16min of work)

Complet 4rds before moving to the next movement.

• 4 rds Front Delt Raises

• 4 rds Side Delt Raises

• 4 rds Bent Over Rows

• 4 rds Bicep Curls

*** We are using "light" weights due to the static holds. Empty BB or small plates.

20s of work/reps – DO NOT go out HOT!! Maintain a good pace, DO NOT break on static holds

***Break on 20s reps. If need be, 10s static hold into 10s dynamic reps

HomeGrown AthletX - Functional Fitness

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A: Metcon (5 Rounds for reps)

AMRAP 3:

50 Double Unders

21 Bar-Facing Burpees

Max Power Cleans (R+115/75, Rx 95/65)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

9 Bar-Facing Burpees

Max Power Cleans (R+205/145, Rx155/115)

B: Metcon (No Measure)

Midline
Not for Time:

50 GHD Wallball Sit-ups anchor feet

50 AbMat Sit-ups

50 Hollow Rocks

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

HAPPY VALENTINE’S DAY – PARTNER WOD

PART A)

2000M Row (Partner 2 Jumps Rope)

***switch every 500M***

***For each jump rope break = partners perform 14 BURPEES

Time Cap: 15min

B: Metcon (No Measure)

AMRAP (with a partner) in 20min

From 0:00-5:00

Max Hand Release Push-Ups

Max Kettlebell Sumo Deadlift High-Pulls (53/35)

(alternate between movements, switch as desired)

REST 1min

From 6:00-10:00

Max "Synchronized Air Squats (with empty BB) placed on shoulder and face opposite directions.

REST 1min

From 11:00-13:00

Partner A Max Row – Calories

Partner B 400m Run

From 13:00-15:00

Partner B Max Row – Calories

Partner A 400m Run

REST 1min

Finally, from 16:00-20:00

Max Inverted Vups from the ROWER (partner performs alt single leg Vups) switch as needed!!!

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HAPPY VALENTINE’S DAY – PARTNER WOD

PART A)

2000M Row (Partner 2 Jumps Rope)

***switch every 500M***

***For each jump rope break = partners perform 14 BURPEES

Time Cap: 15min

B: Metcon (No Measure)

AMRAP (with a partner) in 20min

From 0:00-5:00

Max Hand Release Push-Ups

Max Kettlebell Sumo Deadlift High-Pulls (53/35)

(alternate between movements, switch as desired)

REST 1min

From 6:00-10:00

Max "Synchronized Air Squats (with empty BB) placed on shoulder and face opposite directions.

REST 1min

From 11:00-13:00

Partner A Max Row – Calories

Partner B 400m Run

From 13:00-15:00

Partner B Max Row – Calories

Partner A 400m Run

REST 1min

Finally, from 16:00-20:00

Max Inverted Vups from the ROWER (partner performs alt single leg Vups) switch as needed!!!

HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

Warm-up:

10 Inchworms

15 Push-up

10 Warrior Squat

20 Jump Squats

30 Mountain Climbers

500m Row/Run

B.: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-in: 50 Double-unders

15 T2B

15 Power Clean (R+115/75, Rx 95/65)

Rest 2 min

AMRAP 5:

Buy-in: 50 Double-unders

10 T2B

10 Power Clean (R+135/95, Rx 115/75)

Rest 2 min

AMRAP 5 :

Buy-in: 50 Double-unders

5 T2B

5 Power Clean (R+175/115, Rx135/95)