Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets @ Each Station

:30 seconds on, :15 second Transition / Rest

Bike ,Row Ski

Kettlebell Deadlifts

Alternating Box Step-Ups

Cossack Squats

Hollow Rocks

B: Metcon (Time)

"Up and Up"

Complete with a Partner for Time

10-20-30-40-50

American Kettlebell Swings (Rx53/35, S 44/26)

Box Jumps (Rx24/20, S 20/16″)

Abmat Sit-Ups

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

Calories

(Female Calories 7-14-21-28-35)

*Work can be split as desired with your partner

*Special note: If you have a male/female pairing and you are scaling this even across men do 10 calories and women do 7

So male/female teams pairing would look like (8-17-25-34-42)

Goal: 30:00-35:00 minutes

Time Cap: 40:00 minutes

Primary Objective: Maintaining a pace of 20+ Reps / minute

Secondary Objective: Split the workload even across all movements

Stimulus: Muscular Endurance and Aerobic Stamina

RPE: 8/10

C: Accessories (Accumulate
2:00 minutes Hollow Hold
1:00/1:00 Side Star Plank )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Mountain Climber to Deep Lunge Stretch

minute 3: "Barbell Complex"

minute 4: 5 Burpee Bar Touches + 5 Jumping Pull-Ups

"Barbell Complex"

3 High Hang Muscle Clean

3 Front Squats

3 Push Press

3 Hang Squat Clean

3 Push Jerk

Load: 45/35lb, (20/15kg)

AA: Warm-up (No Measure)

Primer

1 Slow Pull Clean

2 Squat Cleans

2 Push Jerks

B: Metcon (Time)

“The Lyon”

5 Sets, For Time:

7 Squat Cleans

7 Shoulder-to-Overheads

7 Burpee Chest-to-Bar Pull-Ups

Load: (Rx 165/110, S 145/85)

2 minutes Rest between rounds

Time Cap: 25 minutes (including rest)

Goal: Sub 20:00 minutes

Use a pull-up bar that is 6 inches above your max reach when standing.

Primary Objective: Achieve best possible time

Secondary Objective: Barbell cycling: Focus on form and unbroken on the shoulder to overhead

Stimulus: Barbell Conditioning / Full Body Muscular Stamina

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

Interval training: 3 rounds

Every 2min (:90sec work/:30sec rest)

Station 1: Rowing

Station 2: 5 KB Sumo deadlift high pull

Station 3: Bike

Station 4: 5 DB Single arm shoulder press

Station 5: Ski

Station 6: Box step ups

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, for Quality (6:00 minutes)

:24 Second Wall Thoracic Extension Pulses

12 Banded Face Pulls

6/6 Single Arm Dumbbell Upright Row

6 Inchworm Slides

B: Gymnastic Skills (Every 2:00 minutes, 5 Sets
:30 seconds of working time accumulating
Rest the remainder of the 2:00 minutes before next set
Rx The square handstand walk
Rx Freestanding HS plate walks
S HS plate walks (wall supported)
A Box plate walks)

C: Metcon (4 Rounds for reps)

"Domino"

4 Sets of the following:

3:00 minutes On : 1:00 minutes Rest

3 Wall Walks

12/9 Cal Row or Ski or 8/6 cal Bike

2 Wall walks

15 Toes to bar

1 Wall walk

Max Alt DB hang snatch (Rx50/35, S 40/25)

Goal: 10+ Rep on Alt DB hang snatch

Primary Objective: Complete the buy-in movements in 2:30 or less

Secondary Objective: Maintain unbroken reps on the toe to bar and wall walks

Stimulus: Upper Body / Midline Conditioning

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

A: Front Squat (1x6 at 70%
2x5 at 75%
2x4 at 80%
**Rest 1min b/t sets**)

B: Metcon (No Measure)

5 Rounds - empty barbell

20 BB bent over rows

20 BB upright rows

20 BB Supine shoulder to overhead

20 BB bicep curls

20 BB reverse curls

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every 3:00 minutes, 3 Sets

20 Banded Good Mornings

10 Kettlebell Dead-Bug

20 Bear Plank Shoulder Taps

10 Banded Bird Dogs

-Max Wall Sit in Remaining Time

B: Deadlift (Part A: 12min
Every 3:00 minutes, 4 Sets
1 rep @ 85%+

Rest 35-45 seconds
5 reps @ 60-65%
**Record heaviest single**)

B1: Bench Press (Part B: 12min
Every 3:00 minutes, 4 Sets
1 rep @ 85%+
Rest 35-45 seconds

5 reps @ 60-65%
**Record heaviest single**)

C: Accessories (12 minute EMOM, alternating each minute:
Minute 1: 8/8 Single Arm Dumbbell Rows, moderate load
Minute 2: 10 Barbell Hip Thrust with 20-30 second hold
Minute 3: 8-10 Ring Dips + 15 second Ring Support Hold
Minute 4: 15-20 Ghd Hip Extensions or)

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

200m Run

6/6 Single Arm Ring Rows

12/12 second Single Arm Plank

:24 Second Glute Bridge March

:36 Second Bike

B: Gymnastic Skills (Bar Pull-Over
Teaching the Bar Pull-Over
Bar Pull-Over Progressions )

C: Metcon (3 Rounds for reps)

"Upside Down"

3 Sets, For Max Reps

9:00 minute AMRAP

400 Run

8 Bar Pull-Overs (A: 10 Strict Pull-Ups)

400 Run

19/13 Cal Row or Ski or 13/9 Cal Bike

400 Run (A: 27/22 Cal Bike)

-Max Renegade Rows in the Remaining Time

1:00 minute rest between AMRAPs

Load: (Rx50/35, S 40/25)

Primary Objective: Have 1:00 minute on each set to work on Renegade Rows

Secondary Objective: Complete the Bar Pull-Overs in 90 seconds or less

Stimulus: Lactate Threshold / Upper Body Pulling Endurance

RPE: 7/10

D: Accessories (5 Sets, For Load + Max Reps
3-5 Weighted Strict Pull-Ups
Rest 30 seconds
-Max Unbroken Strict Pull-Ups @ 20x1 Tempo
Rest 2:00 minutes
)

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Rounds

10 DB floor press 70/50

15 DB close grip floor press

10 Diamond push-ups

15 Standing flys

**Rest 1min b/t rounds**

B: Shoulder Press (5 reps at 75%
3 reps at 80%
Max reps at 85%
**Record max reps at 85%**
Immediately into...
3 Rounds
10 Plate Lu raises
12 DB Front/lateral delt raises
12 DB Rear delt raises)

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

5 Rounds - w/partner

10 Barbell bent over rows

15 KB swings

KB Farmers carry

Rest 1min b/t rounds

*****

3 Rounds

Letters: Y, T and W

12-15 reps for each letter

*****

Remaining time: walk

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 Deep Squat Thoracic Rotations

5 Hang Muscle Snatch

5 Barbell Strict Press

10 Alternating Barbell Cossack Squats

10 Barbell Glute Bridges

B: Back Rack Lunge (12:00 minute Clock to Complete (B and BB)
Back Rack Reverse Lunges
5/5 @ 90% of 5RM From last week
4/4 @ increased load
3/3 @ increased load
Percentage is based on your 5RM Back Rack Reverse Lunges
*Record 3/3 = 6 total*
Rest as needed b/s )

BB: Back Squat (Build up to 75% of 5RM or 65% of 1RM Back Squat

into..
Back Squat
20 Reps @ (65% of 1RM or 75% of 5RM) )

C: Metcon (Time)

"Andi”

For Time:

100 Hang Power Snatches

100 Push Press

100 Sumo Deadlift High Pulls

100 Front Squats

Load: (Rx 55/45, S 45/33)

Time Cap: 20 minutes

Goal: 15:00-20:00 minutes

Primary Objective: Best possible time.

Secondary Objective: maintain a pace of 20 reps or better on the minute

Stimulus: Light barbell cycling / Full Body Conditioning

RPE: 8/10

D: Accessories (Accumulate
5:00 minute Wall Sit
3:00/3:00 Side Plank )