Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Strict Gymnastics (AMRAP 7)

1 Pausing Strict Handstand Push-up

1 Strict Handstand Push-up

10 Alternating Pistols

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

10 Alternating Pistols

3 Pausing Strict Handstand Push-ups

3 Strict Handstand Push-ups

10 Alternating Pistols

*Add (1) Rep to Each Handstand Push-up Movement Until Time Cap

*Pistols Stay Fixed at 10 Reps in Between Each Round. scale as needed

*Pausing Strict Handstand Push-ups: 1 Second with Head touching the Floor but don't rest on head

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
1000m Run

Max Rounds in Time Remaining:

15 Box Jump (R+24/20, Rx20/16″)

12 Double DB Alt Renegade Rows (R+50/35, Rx 40/25)

9 Double DB Power Cleans

*Today’s AMRAP workout begins with a buy-in of 1000m that only happens once

*After completing the buy-in, you’ll work through as many rounds of the 15-12-9 in the time remaining

*Your score for the day is total rounds + reps completed (1000m run doesn’t count towards score)

*BOX JUMP-you need to stand to full extension on top of the box

*DOUBLE DB POWER CLEANS

Choose a moderate set of DBs that allows you to clear this station in 1-3 sets

*Only one head of the DB needs to make contact with the floor in the bottom

*Ensure the elbows finish forwards of the body at the top of each rep

HomeGrown AthletX - HGX-FIT

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A: Deadlift (5x5)

Percentage is based on 1RM on 10/22/2020

5x5 at 80-85% of 1RM (Time cap 20min)

B: Metcon (No Measure)

AMRAP 15

15 Power Cleans (135/95)

15 Burpees Over The Bar

15 Deadlifts (135/95)

15 Pull-ups

CORE: Sliders (Time cap 12min)

5 Rounds

10 x Alt Single Arm Forward Reach Plank

10 x Alt Single Arm Side Reach Plank

Immediately to…

5 Rounds

20/Side x Windshield Wipers (Plank position), Foot to Hand

20/Side x Mountain Climbers (Knee to opposite arm)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
5 Inchworms

10 squats

20 Single Leg Glute Bridges (10 Each Side)

20 Jumping Jack

B: Metcon (7 Rounds for time)

On the 3:00 x 7 Rounds:

15 Kettlebell Goblet Squats (R+70/53, Rx 53/44)

12 Kettlebell swings

9/7 Cal Row/Ski or 6/4 bike

*You’ll complete the 3 listed stations for time and then rest with whatever time remains

*Record your times for each round

*New rounds begin on the (0:00-3:00-6:00-9:00-12:00-15:00-18:00)

*Home cal sub 100m sprint

C: Metcon (No Measure)

3 Rounds
24 V-ups

12 KB Step forward alt Lunge (R+70/53, Rx 53/44)

*Hold KB However You Like

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

AMRAP 7

7 x DB Single Arm Devil Press (50/35, 40/25)

7 x DB SA Box Step Overs (24/20, 20/16)

AMRAP 15

10 x Air Squats

2 x TTB/Knees 2 Elbow

***ADD 2 TTB after each set of 10 Air Squats

HomeGrown AthletX - Functional Fitness

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A.: Metcon (5 Rounds for reps)

Tabata Saturday

Tabata Row/Bike/Ski for Max Calories

Tabata Hang Power Clean (R+135/95, Rx115/75)

Tabata Front Squat

Tabata Push Press

Tabata Sit-ups

Rest 1 min between each tabata

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 PVC OHS

B: Overhead Squat (Positioning)

On the 2:00 x 5 Sets:

1 Pausing Overhead Squat (2s in bottom)

1 Overhead Squat

*Build up

Note: Record heaviest set

C: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

C1: Metcon (Time)

On the 15:00…

For Time (10 Minute Cap):

40 R+ Strict HSPU, Rx30 Strict HSPU

*Every Break: 3 Bar Muscle-Ups or C2B pull-ups

*HSPU sub strict DB press

*Home MU sub 3 bent over rows + 3 bench dips