Workout of the day

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time

Buy in:

100 Double unders (Scale: 240 Singles)

12 Squat Snatches (R+95/65, Rx 75/55)

30/25 Cal Row/Ski or 20/15 Bike

10 Squat Snatches (R+115/75, Rx 95/65)

30/25 Cal Row/Ski 20/15 Bike

8 Squat Snatches (R+125/85, Rx 115/75)

30/25 Cal Row/Ski 20/15 Bike

6 Squat Snatches (R+135/95, Rx 125/85)

30/25 Cal Row/Ski 20/15 Bike

4 Squat Snatches (R+155/105, Rx 135/95)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

3 Rounds:

10 Drunken mt Climbers

10 Up dog down dog

10 Alt Reverse Lunges

B: Metcon (Time)

500 Meter Run

20 DB Alt Renegade Rows (R+60/40, Rx 50/30)

500 Meter Run

50 Alt DB Power Snatches

500 Meter Run

20 DB Alt Renegade Rows

500 Meter Run

*We expect this piece to take around 15-25 minutes to complete

*two DB for RR, one DB for Snatch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1min Row Ski or Bike

10 Single Unders or DU

10 Glute Bridges

10 Russian Baby Makers

B: Split Jerk (Complex)

On the Minute x 7:

1 Pausing Split Jerk

1 Split Jerk

*2s pause in the dip, 2s pause in the catch

*Build from last week

Record heaviest complex

C: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Cal Row Ski or 35/25 Bike

Into Max Rounds:

30 Double Unders

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

*Home Cal Sub 400m run

Rest 3 Minutes

AMRAP 5:

Buy-In: 40/30 Cal Row Ski or 28/21 Bike

Into Max Rounds:

30 Double Unders

10 Front Squats (R+135/95, Rx 115/75)

*Home Cal Sub 300m run

Rest 3 Minutes

AMRAP 5:

Buy-In: 30/25 Cal Row Ski or 21/18 Bike

Into Max Rounds:

30 Double Unders

5 Front Squats (R+165/110, Rx145/85)

*Home Cal Sub 200m run

*We’ll work for 5 min and then rest for 3 min in these 3 faster paced intervals

*Each AMRAP begins with buy-In cals

*After finishing the calories, you won’t return to the machine. Instead, you’ll complete max rounds and reps of DU and front squats

*Your score for each AMRAP will be total rounds + reps of double unders and front squats

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

10 x PVC Pass Through

10 x PVC Good Morning

10 x PVC Squats

10 x PVC Bent Over Rows

10 x Bird/Dog

10 x Up Dog/Down Dog

B: Metcon (No Measure)

AMRAP 10
100m Single arm Farmers Carry (Right down/Left back)

10 x Single arm DB Push Press (5 ea/arm)

C: Metcon (No Measure)

Tempo Training - Time Under Tension
10 Rounds (1min rest between Rds)

**Tempo – 3 seconds Concentric and 3 seconds Eccentric (Both directions)

4 x KB Cyclist Squats with bounce (53/35, 44/26),

3 x BB Front Squats (R+125/95), Rx105/75)

3 x BB Bent Over Rows

IMMEDIATELY TO…..

Speed – NO tempo reps

8 x KB Cyclist Squats – NO bounce

6 x BB Front Squats (R+125/95), Rx105/75)

6 x BB Bent Over Rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Hot Hops

:30s Slow Air Squats

:30s Push-up to Down Dog

B: Metcon (Time)

5 Rounds
30 Push-ups

20 Deadlifts (R+155/105, Rx125/85)

14/10 Row Ski 10/7 Bike

1 Minute Rest Between Rounds

*This 5 round triplet workout will work gymnastics, weightlifting, and mono-structural movements

With a little rest built in, along with a rotation of muscle groups, we’re looking to move at a moderately quick pace through each round

After completing the 3 listed movements, you’ll rest 1 minute before beginning the next round

*Your score will be the total time (including rest) over the 5 rounds

*Should take between 15-25 minutes to complete

*Home Cal Sub 30 mt climbers

C: Metcon (No Measure)

Accumulate the following
3 Minute Plank

2 Minute Hollow Hold

1 Minute Dumbbell Static Hold (Left Overhead, Right Front Rack)

1 Minute Dumbbell Static Hold (Right Overhead, Left Front Rack) (R+50/35, Rx 40/25)

*break up however you want

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds Each:

Samson + Air Squat

Spiderman + Hamstring Stretch

Inchworm to Push-up

PVC Straight Leg Swings

PVC Pass Through

PVC Overhead Squats

PVC Sotts Press

PVC Hollow Hold

PVC Arch Hold

B: Metcon (10 Rounds for reps)

On the Minute x 10:

25 Double Unders (Sub 25 singles unders)

Max Strict Handstand Push-ups on box

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
10 Power Snatches (R+115/75, Rx 95/65)

20 Overhead Squats

30 V-ups

40 Single Arm DB Hang Clean and Jerks (R+50/35, Rx 40/25)

*Expect to complete 2-3 rounds (~6:30-10min Rounds)