Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Metcon (4 Rounds for weight)

Olympic Lifting
On the Minute x 8:

3 Squat Snatches

Squat Clean and Jerk Percentages:

Sets 1-4: 68% 1RM

Sets 5-8: 73% 1RM

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 mim
400m Run

1 Round of "DB Barbara"

1 Round of "DB Barbara"

20 DB Bent Over Rows

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
9 Barbell Good Mornings

12 Weighted Glute Bridges

15 V-ups

B: Metcon (Time)

2,000/1,600 Meter Row/Ski

*On The Minute: 5 Deadlifts (R+185/125, Rx155/105)

*Start with DL

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back (part A) – 5 x 10 (Complete all sets before moving to next movement)

5 x 10 x BB Bent Over Rows (Wide grip)

5 x 10 x BB "Yates" Rows (Supinated grip)

5 x 10 x Strict Pull-ups

Immediately to the following;

Back (part B) – Rest :15-:20s after each set

3 x 12 x DB Bent Over Rows

3 x 12 x DB Gorilla Rows

KABATA STYLE: 45s on / 15s off (16min), Empty BB

• Supine Rows (from the J-hook)

• BB Reverse Curls

• BB Behind The Neck Shoulder Press

• Diamond Push-ups

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Stamina Squats
On the Minute x 10 (5 Rounds):

Min 1 – 4 Front Squats

Min 2 – 8 Back Squats

*Barbell Loaded @ 60% 1RM Front Squat

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
20 Wallballs Sq Cleans (R+20/14, Rx 16/12)

20 Power Snatches (R+75/55, Rx 65/45)

20 Box Jumps (R+24/20, Rx20/16″)

20 Push Presses

400m Run

*try for 2+ Rounds

HomeGrown AthletX - Functional Fitness

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A: Overhead Squat

On the 2:00 x 5 Sets:

3 Overhead Squat

*Build up

B: Metcon (Time)

5 Rounds
30 Reverse Step Alt Lunges

30 Double Unders

15 Burpees

30 Double Unders

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

CHEST/BICEPS: 10 Rounds – Using a Bench

***Maximum 2 Sets of DB’s***Choose a weight to keep intensity!

***Heavier for Bench Press and Upright Rows

***Lighter for Bench Fly’s and Curls

8 x DBs Bench Fly’s (imagine a barrel on your chest and keep the arch throughout the movement – squeeze/contract at the top)

8 x DBs Bench Press

8 x DBs Close Grip Press

8 x Close Grip Incline Bench Push-ups (hand – triangle position on the bench)

8 x DBs Seated Hammer Curls (together)

8 x DBs Upright Rows (standing/together)

8 x DBs Bicep Curls (together)

Time remaining:

50 Abmat Situps

50 Vups

50 Russian Twist