Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Min Spidermans

1 Min KB DB Single Deadlifts (30s Each Side)

1 Min Frog Hops

1 Min KB DB Single Russian Swings

1 Min Mountain Climbers

1 Min Hollow Hold or Rock

B: Metcon (Time)

25min CAP
500m Run

50 DB KB Swings (R+53/35, Rx44/26)

400m Run

15 Supine Bar Rows (Home Sub Pendlay Rows)

250m Run With DB KB

15 Supine Bar Rows

400m Run

50 DB KB Swings

500m Run

C: Metcon (Time)

6min CAP
100m Single KB DB Front Walking Lunge (R+50/35, Rx 40/25)

On the Minute: 4 Alt Single KB DB Squat Clean

*start on SC

HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

EMOM x 8

Min 1: Spidermans

Min 2: Squat Hold

Min 3: Band pull aparts

Min 4: Mountain Climbers

B.: Metcon (Time)

Metcon

4 Rounds for Time:

400 m Run

30 Hang Power Cleans (R+115/75, Rx95/65)

15 Toes to Bar **

30 Wall balls (R+20/14,Rx16/12) **

At Home subs:

** Toes to DBs

** Goblet Squats

HomeGrown AthletX - Functional Fitness

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A: Snatch (Technique)

Alternating On the Minute x 10 (5 Rounds):

1st Minute: 3-Position Power Snatch + 1 Overhead Squat

2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat

3-Position Snatch

A) Pocket

B) Knee

C) Floor

Build up if possible

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
20 Power Snatches (R+95/65, Rx 75/55)

40 Double Unders

20 Burpees

40 Double Unders

* Aim for 2 + rounds

C: Metcon (3 Rounds for reps)

3 Rounds
1min Hollow Rock

Max Strict Presses (R+95/65, Rx 75/55)

Rest 1 min Between Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

:30s Slow Air Squats

:30s Spiderman

:30s Down Dog with calf stretch

3 Rounds

:30s Jumping Jacks

:30s Squat Jumps

:30s Mt Climbers

B: Metcon (5 Rounds for reps)

5 Rounds
AMRAP 2:

2 Rounds Strict Cindy*

Max Reps Barbell Movement** (R+135/95, Rx 115/75)

**Round 1: Power Cleans

Round 2: Front Squats

Round 3: Hang Squat Cleans

Round 4: Power Clean and Jerks

Round 5: Clusters

Rest 1 Minute Between Rounds

*Cindy=5 STRICT pull-ups (Sub Rows), 10 push ups, 15 Squats

C: Metcon (No Measure)

21-18-15-12-9-6-3:

Double DB Floor Press

Single DB Overhead Triceps Extensions

Note: Record DB weight

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 minute each

Spiderman

Samson stretch

Push-up to Down Dog

Plank

Side Plank (:30s Each Side)

Hollow Hold or rock

B: Metcon (Time)

10 Rounds - 25min CAP
250m Run

9 Double Dumbbell Burpees (R+50/35, Rx 40/25)

C: Metcon (No Measure)

4 Rounds
5 Strict Toes to Bar*

15 V-ups

25 Banded Good Mornings

AT HOME SUBS

*Toes to DB

HomeGrown AthletX - Functional Fitness

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B: Warm-up (No Measure)

3 Rounds
12 Cossack Squats

24 Lunges*

12 Frog Hops

*1st round Step Reverse Alt Lunges, 2nd round Step Forward Alt Lunges, 3rd round Jumping Alt Lunges

B: Back Squat (Pausing)

On the Minute x 10:

1 Pausing Back Squat*

Two Second Pause at:

1. Going Down at Parallel (2sec)

2. Absolute Bottom of Squat (2sec)

3. Going Up at Parallel (2sec)

*Build up if possible

C: Metcon (Time)

5 Rounds - 22min CAP
30 Double Unders (60 Singles or 60 line hops)

15 Thrusters (R+75/55, Rx 65/45)

Directly Into…

5 Rounds:

30 Double Unders

15 Overhead Squats