Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

NYE WOD

All movements = 31 reps

Barbell 75/65

1. Push Press/Shoulder 2 Ovhd

2. Snatches

3. Situps

4. Vups

5. Hand Release Pushups

6. Box Jump Overs (24/20, 20/16)

7. Back Squats

8. Thrusters

9. Lunges (Fwd)

10. Curtsy Lunge

11. Burpees

12. 365m Row/Ski

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

Happy New Year!

For Time

800 meter Run

50 Hang Power Cleans (R+115/75, Rx75/55)

50 Air Squats

600 meter Run

30 Hang Power Cleans (R+135/95, Rx115/75)

30 Air Squats

400 meter Run

10 Hang Power Cleans (R+155/115, Rx135/95)

10 Air Squats

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A1: Power Snatch (Technique)

On the 0:00: 1:30 x 5 Sets:

1 Power Snatch

3 Snatch Balances

Stimulus

Set 1 – 50% of 1RM Snatch

Set 2 – 55% of 1RM Snatch

Sets 3+4+5 – 60-65% of 1RM Snatch

Technical work to prime for heavier hang squat snatches.

Please focus on two points… 1. Positioning and 2. Speed.

Following the power snatch, start with our feet in our "pulling" stance (around hip width).

As we drop into our squat during the snatch balance, find our "squatting" stance (around shoulder width).

The quality of this footwork is key, and the first focus point.

After we dial in the footwork, turn our attention towards the speed of the drop.

A2: Hang Snatch

On the 10:00…Hang Squat Snatch

On the Minute x 10:

1 Hang Squat Snatch

Stimulus

Set 1 – 56% of 1RM Snatch

Set 2 – 60% of 1RM Snatch

Set 3 – 64% of 1RM Snatch

Set 4 – 68% of 1RM Snatch

Set 5 – 72% of 1RM Snatch

Set 6 – 76% of 1RM Snatch

Set 7 – 80% of 1RM Snatch

Sets 8+9+10 – 80-90% of 1RM Snatch

B: Metcon (Time)

20/15 Cal Row/Ski, 14/11 Cal Bike, 10 Hang Squat Cleans (R+155/105, Rx125/85)

20/15 Cal Row/Ski, 14/11 Cal Bike, 9 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 8 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 7 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 6 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 5 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 4 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 3 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 2 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 1 Hang Squat Cleans

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

100 Burpees

every 3:00 run 250m Run, start on run

Time Cap – 15:00

B: Metcon (2 Rounds for reps)

On the 0:00…

AMRAP 10:

5 Deads, (R+ 315/205, Rx225/155)

14/10 Cal Row/Ski or 10/7 Cal Bike

30 push ups

On the 15:00…

AMRAP 10:

10 Deadlifts (R+205/145, Rx155/115)

14/10 Cal Row/Ski or 10/7 Cal Bike

15 HR Push ups

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A: Metcon (No Measure)

ONE DUMBELL – NO PROBLEM
CHEST: 5 Sets

10 x Single Arm DB Floor or Bench Press

15 x Single Arm DB Pull Over (Use bench)

4 x DB Walk Over Push-ups (1set = DB+right+DB+left)

Rest: 30 seconds between sets

Shoulders: 5 Sets

10 x Half Kneeling Crush Grip DB Press

10 x Tall Kneeling DB Single Arm Push Press (3s Eccentric – Downward motion)

Rest: 30 seconds between sets

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A: Metcon (Time)

On the 5:00 x 4 Rds
21/15 Cal Row/Ski or 15/11 Cal Bike

15 Sit-ups on wall ball

21/15 Cal Row/Ski or 15/11 Cal Bike

Your score is your slowest time

B1: Metcon (3 Rounds for reps)

On the 0:00…

AMRAP 3:00:

3 Power Cleans (R+135/95, Rx 115/75)

3 Front Squats

3 Push Jerks

--Rest 3:00

On the 12:00…

AMRAP 3:00:

3 Power Cleans (R+185/125, Rx155/105)

3 Front Squats

3 Push Jerks

--Rest 3:00

B2: Metcon (Weight)

On the 18:00…

5:00 to Build to a Heavy Complex:

1 Power Cleans

3 Front Squats

1 Split Jerk