Workout of the day

HomeGrown AthletX - Functional Fitness

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A.: Metcon (AMRAP - Reps)

EMOM for 15 minutes

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

5 Lateral Burpees over the bar

B.: Metcon (No Measure)

3 Rounds

15 Hollow Rocks

15 V-Ups

15 Tuck Ups

15 Sec Hollow Hold

1 minute Rest

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6min for Quality
1min Row ski bike

20 Bodyweight Reverse Lunges

100m Single Arm Farmer's Carry

B: Metcon (Calories)

AMRAP 5:

50m Walking Lunge

250m Weighted Run (R+50/35, Rx 40/25)

Max Calorie Row Ski Bike in Time Remaining

Rest 2min

AMRAP 5:

12.5m Double DB Walking Lunge

250m Weighted Run

Max Calorie Row ski bike in Time Remaining

Stimulus: at least 1min on the rower ski or bike

*Your score is your calories. write in notes is row ski or bike

*You can hold DB any way you want

C: Metcon (5 Rounds for reps)

On the 2:00 x 5 Rounds:

9 DB Facing Burpees

30 Double Unders (Sub 60 singles)

Max unbroken T2B in Time Remaining

*Your score is your T2B

*Sub T2B for hanging knee raises with knees going above hip crease or home sub v-ups

*There is no REST

*Try and be consistent on your T2B 8-15 per round

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Easy Run

30 Seconds Each

Glute Bridges

Air Squats to Wall Ball

Single Leg Glute Bridges

Wall Ball Front Squats

Glute Bridge Walkouts

Wall Ball Thrusters

B: Front Squat (Pausing Front Squat Complex)

Build to a Heavy Complex:

1 Pausing Front Squat (2sec at bottom)

1 Front Squat

C: Metcon (Time)

10 Rounds:

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

250m Run

*25 Minute Time Cap

*Home Wall Ball Sub = Jump Sq w/ wall ball

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Deadlift: 10-8-6-4-2 (Time Cap 30min)

Then 3x5 at 80% of heavy 2

***NO TNG

REST 3min

AMRAP 15

15 KB Russian Swings

15 KB Sumo Deadlift High Pull

15 KB Goblet Squats

15 KB Cyclist Squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

:50s Each with :10s transition

Easy Row Bike or Ski

Easy Single Unders

PVC Pass Throughs

Moderate Row Bike or Ski

Quick Single Unders

PVC Straight Leg Swings (:25s Each leg)

Faster Row Bike or Ski

High Knees Single Unders

PVC Overhead Squats

B: Metcon (3 Rounds for reps)

3 Rounds
9 Strict Pull-Ups

18 Hollow Rocks

27 AbMat Sit-Ups

*10min time cap

*Home Sub heavy bent over rows

C: Metcon (Time)

85/57 Cal Row/Ski or 60/40 Cal Bike

50 Single Arm DB Hang CJ (R+50/35, Rx 40/25)

400m DB Run

30 C2B Pull ups

400m DB Run

50 Single Arm DB Hang CJ

85/57 Cal Row/Ski or 60/40 Cal Bike

*Stimulus: 20-30min

*For the single arm hang clean and jerk, you will Swing the DB b/t the legs like a Kettlebell, Push press or push jerk the weight overhead

*Switch arms however you see fit (Every 1, 3, 5…)

*Choose a weight that allows you to complete 35+ unbroken reps when fresh

*Home pull-up Sub bent over rows, cal 60 box jump

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2min Easy Row

10 Spidermans

10 alt Mountain Climbers

10 Air Squats

10 Frog Hops

10 alt Box Step-ups

10 Burpees

B: Handstand Hold (5 Rounds)

15/12 Cal Row/Ski or 11/8 cal bike

Accumulate 30-60sec. Handstand Holds on box or freestanding

C: Metcon (3 Rounds for reps)

3 Rounds:

3 Burpee Box Jumps (R+24/20, Rx20/16″)

6 Double Dumbbell Front Squats (R+50/35, Rx 40/25)

9 Double Dumbbell Deadlifts

50/35 Calorie Row Ski or Bike 35/18

3 Rounds:

3 Burpee Box Jumps

6 Double Dumbbell Front Squats

9 Double Dumbbell Deadlifts

*You’ll complete all three rounds of 3-6-9 before advancing to the rower ski or bike

*burpee box jumps Stand to full extension at the top of each rep

*35min time cap

*Home Cal sub 100 step ups