Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Push Jerk (Technique)

5 Sets:

2 Pausing Push Jerks

1 Push Jerk

*Pause takes place in the catch position for 2 seconds. Light to moderate weights across.

B: Metcon (Time)

8 Rounds For Time:

8 Push Jerks (R+135/95, Rx 115/75)

8 Bar Facing Burpees

C: Metcon (No Measure)

Row Intervals
On the Minute x 9:

Minute 1: 18/15 Calorie Row or Ski

Minute 2: 15/12 Calorie Row or Ski

Minute 3: 12/9 Calorie Row or Ski

Minute 7: 18/15 Calorie Row or Ski

Minute 8: 15/12 Calorie Row or Ski

Minute 9: 12/9 Calorie Row or Ski

HomeGrown AthletX - Functional Fitness

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A: Snatch

5 Sets: Technique

2 Snatch Balances

1 Hang Squat Snatch

Rest as needed between sets. Light to moderate weights across.

Following, Not for Time:

3 Sets: 1 Squat Snatch

**Record heaviest Snatch

B: Metcon (Time)

800 Meter Run

12 Strict Chest To Bar Pull-ups

800 Meter Run

9 Strict Chest To Bar Pull-ups

800 Meter Run

6 Strict Chest To Bar Pull-ups

*All pull ups need to be unbroken. If a set is Brocken there is a 100 Meter "Penalty" sprint

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 4.6.2021

CHEST: DB/Med Ball

5 Sets

8 x DB Floor Press

8/side Offset Push-ups from Med Ball

10 x Close Grip Push-ups (both hands on med ball)

10 x Decline Push-ups (both feet on med ball)

REST 2min

ARMS: 5 Sets

20 x BB Skull Crushers (On the floor)

20 x BB Reverse Curls

20 x BB Bicep Curls

HomeGrown AthletX - Functional Fitness

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A: Back Squat

On the 2:30 x 5 Sets:

Set 1: 10 Back Squats

Set 2: 8 Back Squats

Set 3: 6 Back Squats

Set 4: 4 Back Squats

Set 5: 2 Back Squats

Build in weight each set.

**Record Set 5 at 2reps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
21 Wallballs (R+20/14, Rx 16/12)

18 Single DB Alt Power Snatches (R+50/35, Rx 40/25)

15 Toes to Bar

12 Single DB Box Step ups (R+24/20, Rx20/16″

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HAPPY EASTER SUNDAY

CINDY - BALLS TO THE WALLS

AMRAP 30

5 Pull-ups

10 Push-ups

15 Air Squats

***Every 2min, starting at 0:00, 5 Wall Balls***

(0:00, 2:00, 4:00, 6:00...)

B: Metcon (No Measure)

EMOM X 10

CORE!!!

HomeGrown AthletX - Functional Fitness

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A. : Metcon (No Measure)

EMOM 12

Min 1 – 150 m Run

Min 2 – 12 AB -Mat Sit-Ups

Min 3 - 10 Alt Spiderman

Min 4 – 5 Empty Bar Good Morning + 5 Strict Press + 5 Front Squats

B. : Metcon (Time)

25 Min AMRAP

30 Box Jumps (R+ 24/20, Rx 20/16)

30 Kettlebell Swings (R+53/35, Rx44/26)

30 Forward Lunges

30 V-ups

30 Push Presses (R+95/65, Rx75/55)

30 Wall Ball Shots (R+20/14, Rx16/12 )

30 Power Cleans