Workout of the day

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

4 Rounds for time:

400 m Run

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

20 Push Jerk (R+135/95, Rx 115/75)

10 V-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Squat Bottom Hold with plate : 1min

B: Warm-up (No Measure)

30 Seconds Each
Samson Stretch

Up Dog Down Dog

Spidermans Stretch

Cossack Squats

Mountain Climbers

Russian Baby Makers

Push-up to Down Dog

Slow Air Squats

Frog Hops

Air Squats

C: Squat Snatch

On the 2:00 x 4 Sets:

3-Position Muscle Snatch (high hang, knee, floor)

1 Pausing Overhead Squat (:2s at bottom)

1 Snatch Balance

*light work on technique

Note: Record heaviest TNG Sq Snatch

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
7 Clusters (R+135/95, Rx 115/75)

14 Lateral Burpees Over Barbell

*Clusters =The Squat Clean Thruster

*Try for 4-6 rounds. This works out to a round every 2-3 minutes

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
PVC Lift Offs: 40 Seconds

PVC Sotts Press: 40 Seconds

PVC Overhead Squats: 40 Seconds

B: Warm-up (No Measure)

3 Rounds
1min Row Ski or Bike

10 PVC Pass Through

10 PVC Overhead Reverse Alt Lunges

C: Metcon (5 Rounds for time)

6 Power Snatches (R+95/65, Rx 75/55)

6 Overhead Reverse Alt Lunges

13/10 Cal Row Ski or 9/7 Cal Bike

6 Overhead Reverse Alt Lunges

6 Power Snatches

*Home Cal sub 50 DU or 100 singles

D: Metcon (No Measure)

30-25-20-15-10:
AbMat Sit-Ups

Hollow Rocks

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

1min for each movement
250M Run

Inchworm

Bird/Dog

Up Dog/Down Dog

Primer: 3 Rounds (Tempo 2sec)

10 x KB RDL

10 x BB Single Leg RDL

10 x KB Cyclist Squats (Use 15# plate)

B: Deadlift (10-8-6-4-2)

20min of work

NO Touch N Go ! Barbell resets after each lift

Record heaviest 2rep

C: Metcon (No Measure)

CORE
200 Alt Vups (Every 20 = 10 Russian Twist)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Child's Pose on Ball: 30 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Side

Squat Hold with Kettlebell: 30 Seconds

B: Warm-up (No Measure)

3 Rounds
Push-up to Down Dog

10 Air Squats

10 Kettlebell Deadlifts (Between Legs)

10 Single Arm Kettlebell Bent Over Rows (5 Each Side)

C: Split Jerk (EMOM x 7 Split Jerk Complex - Pausing)

1 Pausing Split Jerk

1 Split Jerk

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

Note: Record heaviest pause completx

D: Metcon (Time)

6 Rounds for time
250m Run

21 Wallballs Sq Jumps (R+20/14, Rx 16/12)

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

9 HR Push ups

*The intended time range for this workout is between 18-25 minutes

*Home Sub WB sq jumps =Sq Jumps, Run = 100 mt climbers

HomeGrown AthletX - HGX-FIT

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A: Metcon (Weight)

20Min CAP
Back: 4 movements. Complete 5 x 8 before moving to next position

BB Wide grip Bent Over Rows at 45 degree angle – 5 x 8 (pull towards lower chest)

BB Yates Bent Over Rows at 60 degree angle (Supinated grip) – 5 x 8 (pull towards lower abs)

DB Single Arm Rows - 5 x 8 (pull towards waist)

Immediately into "burnout"…. Max effort with remaining time.

Banded Bent Over Lat Pulls (red, blue or green)

REST 5MIN

B: Metcon (No Measure)

12MIN
KABATA STYLE – Focusing on Static training (Static Holds) – 12min

20s on / 10s static hold (4rds per movement) X2 cycles

• Front Delt Raises

• Side Delt Raises

• Shoulder 2 Overhead

• Bent Over Rows

• Bicep Curls

• Push-ups (static hold = 1" plank)

*** We are using "light" weights due to the static holds. Empty BB or small plates.

20s of work/reps – DO NOT go out HOT!! Maintain a good pace, break when needed

10s of "Static Hold"