Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Round

:30s L Split Sqauts

:30s R Split Squats

:30s glute bridge (2sec pause at the top)

:30s slow air squat

Alternating TABATA

:20s hold :10s rest 8 rounds

Hollow rock/hold

Supermans

B: Back Squat (On the 3:00 x 5 Sets:)

Set 1: 10 Reps @ 63%

Set 2: 8 Reps @ 68%

Set 3: 6 Reps @ 73%

Set 4: 4 Reps @ 80%

Set 5: 2 Reps @ 88%

Note: Record Set5 at 2 reps

C: Metcon (4 Rounds for time)

On the 4:00 x 4 rounds
5 Devil Presses

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses

*To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

* Record your time for each interval.

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT
PART A)

6 Rounds: (Time cap 28min)

6 DB Floor Press (HEAVY)

8 DB Deficit Push-up (Chest hits the floor)

10 Single DB Behind Head Tricep Ext

12 Plate(s) Lateral Delt Raises (Using a pair 15#, 10#, 5#)

Rest 1min = Knees to Elbows (High Bar)

PART B) Biceps: 3 Rounds

8 Barbell Curls

10 DB Inside Curls (Alternate)

12 DB Hammer Curls (Together)

After 3 Rds – Immediately……..

Burnout: X2

10 DB Single Bicep Curl with right side (left side is static at 90 degrees w/DB)

10 DB Single Bicep Curl with left side (right side is static at 90 degrees w/DB)

10 DB Bicep Curls (Together)

Rest :30 seconds and REPEAT

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Jog 400m

All with PVC

:30s Standing Pass through

:30s Standing around to would (:15s each way)

:30s step forward alt lunges with pass thoughts

:30s OHS

:30s Good moorings

:30s Bradford press

:30s Sots Press

:30s Pass through in the bottom of sq

:30s Hollow Rock

:30s Supermans

B: Snatch (Complex)

On the 2:00 x 5 Sets:

1 Hang Power Snatch

1 Power Snatch

1 Hang Squat Snatch

1 Squat Snatch

*build from last week

Note: Record heaviest complex

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 18
12 Pull-ups or (R+ 6 BMU)

9 Push Presses (R+135/95, Rx 115/75)

15 Deadlifts

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

*Choose weights and variant ions that allow you to complete 4+ rounds today

*Home Sub WB=jump sq, pull-up =rows

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

DROP SETS FOR YOUR SWOLE/GAIINS
3 Drop sets, then rest 1min and move to the next movement.

Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.

Note: Deficit will be 1.5" to 2", Use a plate to stand. NO bouncing or touching floor. Keep load on glutes, hammies and posterior chain. ROM is from standing tall to mid-shin.

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, or plate swings

1 Min Mountain Climbers

1 Min KB DB Single Push Press (30s Each Side) BB push press

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
7 Power Cleans (R+135/95, Rx 115/75)

7 Burpees

250m Run

*Aim for 7 rounds

C: Metcon (No Measure)

5 Rounds
AMRAP 90 Seconds:

15 GHD Sit-ups on wall ball

Max Flutter kicks

Rest :30s Between Sets

*Home GHD Sub Sit ups

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

"UNKNOWN HEROS" - Time CAP 45min
• 21 Front Squats (R+ 95/65, Rx 75/55)

• 21 Pull-Ups

• 21 Sumo Deadlifts (R+ 95/65, Rx 75/55)

• 21 Push-Ups

• 21 Push Presses (R+ 95/65, Rx 75/55)

• 21 Box HSPU

• 21 Squat Cleans (R+ 95/65, Rx 75/55)

• 21 Burpees

• 21 Curtis P’s* (R+ 95/65, Rx 75/55)

• 21 Toes-To-Bars

• 21 Double-Unders

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

• 21 Broad Jumps

• 21 Wall Ball (R+ 20/14, Rx 16/12)

• 21 Box Jumps (R+24/20, Rx 20/16)

• 21 Calorie Row/Erg/Bike

• 21 Overhead Squats (R+ 95/65, Rx 75/55)

• 21 Kettlebell Swings (R+ 53/35, Rx 35/26)

• 21 Kettlebell Snatches (R+ 53/35, Rx 35/26)

• 21 Kettlebell Taters** (R+ 53/35, Rx 35/26)

• 21 Thrusters (R+ 95/65, Rx 75/55)

*One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

**One "Kettlebell Tater" is a kettlebell swing into a front squat, in which the bell is flipped at the top of the swing to perform the front squat.