Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets: For Quality

9/7 Calorie Echo Bike

5 Burpee Broad Jumps

12 Alternating Hang Dumbbell Snatch

10/10 Single Leg Glute Bridge w/ Pause

B: Metcon (8 Rounds for time)

"Out of Time"

Every 4:00 minutes, 8 Sets

Both Partners Complete

5 Devils Press (Rx50/35, S 40/25)

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

12 Line Facing Burpees

Score = Combined Time of All Intervals

Primary Objective: Complete each set in under 1:50 per partner (3:40 total time)

Secondary Objective: Complete the line facing burpees in under 30 seconds on each set

Stimulus: Lactate Endurance / Sprint / Anaerobic

RPE 9/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

400m Run, Easy

Into

2 Sets, For Quality:

:30 Second GHD Sorenson Hold into :30 Second GHD Face Up Hold

10 Bodyweight Cossack Squats

10 Second Rig Dead Hang Hold + 10 Scapular Pull-Ups + 10 Second Top of Pull-Up Hold

Into

400m Run, Moderate

**If you’re unable to complete the Top of Pull-Up Hold unassisted, please complete a Top of Ring Row Hold.

B: Back Rack Lunge (Take 12:00 minutes to Establish

A. Barbell Back Rack Stationary Reverse Lunge
Establish a 10RM / Leg

B. Max Unbroken Strict Pull-Ups )

C: Bar Muscle-ups (Progressions)

D: Metcon (Time)

"Flight"

3 Rounds for Time

400m Run (A: 27/22 Cal Bike)

16 Pull-Ups (A: strict banded pull-ups )

12 Front Squats (Rx135/95, S 115/75)

8/6 Bar Muscle-Ups (A: Burpee Jumping Pull-Ups)

Time Domain: 9:00-14:00 minutes

Time Cap: 17:00 minutes

Primary Objective: Complete the gymnastics components in 2 sets or less

Secondary Objective: Keep the run @ sub 5k pace and unbroken Front Squats

Stimulus: V02 Max / Muscular Stamina

RPE 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1min Row ski or bike

2 Wall Walks

15 Banded Goodmornings

3 Tempo Ring Push-Ups (3131 Tempo)

:15 / :15 second Single Arm Ring Plank

B: Metcon (No Measure)

Part A)

0:00-2:00 minutes

Max Unbroken Strict Handstand Push-Ups

Part B)

10 minute EMOM, Alternate each minute:

minute 1: 5 Deadlifts @ 65%+

minute 2: Strict Handstand Push-Up @ 30% of Reps of Max

C: Metcon (3 Rounds for reps)

"Training Day"

3 Sets: For Max Reps

4:00 minute AMRAP

Buy-In : 18/15 Cal Row or Ski or 13/11 Cal Bike

In Remaining Time Max Reps

3-6-9-12-15...

Deadlifts (Rx 225/155, S 165/125)

Push-Ups

Rest 2:00 minutes between sets

Goal: Get into the round of 15 each set

Primary Objective: Complete the round of 12 and 12 each set

Secondary Objective: Complete the row in sub 1:00 minute on every set

Stimulus: Muscular Endurance / Stamina

Push / Pull

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Shoulder Press (3 reps at 70%
3 reps at 80%
Max effort at 88%)

Metcon (No Measure)

5 Sets: ONLY ONE PAIR OF DBs

12 DBs Hang snatch

12/12 DBs Gorilla rows

12 DBs Burpee stand

12/12 DBs Renegade rows

Core: Remaining time

5 x 25

Choose your movement

1. Weighted sit-ups (straight leg)

2. GHD

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

6-8 sets: Teams of 2 to 3

10/10 Gorilla rows

10/10 Red band single arm lat pulls

10 Red band face pulls

Shoulder accessories:

4 sets: 12 reps for each letter

"Y, W, T"

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM, Alternate Each Minute

minute 1: 10 Air Squats + 10 V-Ups

minute 2: 10 Alternating Step-Ups + 20 Single Unders

minute 3: 5 Walking Inchworm to Hollow (3 second pause)

B: Toes-To-Bar (TTB progressions)

C: Metcon (AMRAP - Rounds and Reps)

"Safe House"

21:00 minute AMRAP

14 Toe to Bar (A: Hanging Strict Knee Raises)

14 Box Jumps (Rx24/20, S 20/16″)

14 Wall Balls (Rx 20/14, S 16/12)

42 Double Unders (A: 84 singles)

Goal: 7 Rounds (3:00 minutes per round)

Primary Objective: Unbroken Sets of Wall Balls

Secondary Objective: Complete each set in under 3:00 minutes per set

Muscular Endurance / Stamina

RPE 7/10

D: Accessories (4 Sets , For Quality
:40 second Weighted Plank Hold
:20 second Hollow Hold )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Bench: 10-8-6-4-2

Decline bench press

12 DBs Standing flys

12 DBs tricep kickbacks

Immediately into...

5 rounds

20 KB plank up and over

10/10 KB offset push-ups

Arms: 5 sets

"21"

DBs Alt+Alt+together bicep curls

20 BB reverse curls

10 DBs Hammer curls

Core: time permitting

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

Back/Shoulders:

Partner training

10 rounds

Partner A: 10 Barbell bent over rows

Partner B: 10/10 Seated single arm Arnold press

then....

10 rounds

Partner A: 20 KBs Gorilla rows

Partner B: 100m Farmers carry (one DB or KB)

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Machine Choice

5/5 Worlds Greatest Stretch

10 Squat Y’s, Light Load

7 Tall Muscle Snatch

8 Snatch Grip Push Press

AA: Warm-up (No Measure)

3 Sets @ Empty Barbell

Hang Power Snatch

Snatch Balance

Low Hang Squat Snatch

into...

3 Sets

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch

Increasing loads to working weight

B: Snatch (3 Position Snatch
*Mid-Thigh, Low Hang, Floor
Every 90 seconds, 6 Sets

Set 1: @ 60%
Set 2: @ 60%
Set 3: @ 65%
Set 4: @ 65%
Set 5: @ 70%
Set 6: @ 70% )

**Record heaviest set**

C: Metcon (Time)

"The Hurricane"

For Time:

30/21 Cal Row or Ski or 21/15 Cal Bike

21 Power Snatches (Rx 75/55, S 65/45)

21/15 Cal Row or Ski or 15/11 Cal Bike

15 Power Snatches

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

9 Power Snatches

21/15 Cal Row or Ski or 15/11 Cal Bike

15 Power Snatches

30/21 Cal Row or Ski or 21/15 Cal Bike

21 Power Snatches

Time Cap: 20:00 minutes

Goal Time Domain: 11-15 minutes

Primary Objective: Complete within the time cap

Secondary Objective: Complete each set of snatches in less than 2 breaks

Aerobic Power / V02 Max / Barbell Cycling

RPE 9/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

20/20 Lateral Banded Monster Walk Steps

10 Banded Air Squats

5/5 Banded Glute Bridge Marches

4/2 Banded Push-Ups

2 Barbell Kang Squats, 45/35lb (20/15kg)

4 Ring Rows

B: PRVN Total (Total Weight)

45min window

1RM Power clean

1RM Weighted strict pull-up

3RM Bench press

5RM Back squat

***Please list below for individual lifts***

BB: Power Clean (1RM)

BB: Weighted Pull-ups (1RM)

BB: Bench Press (3RM)

BB: Back Squat (5RM)