Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Bench Press (3 reps at 65%
3 reps at 75%
Max effort at 85%
***Goal is 5+reps at 85%***)

Metcon (No Measure)

5 rounds: Superset

10 DB bench press 50/35#

Max effort DB close bench press

5 rounds: Superset

12 DB rear flys

12 DB standing flys

5 rounds: Superset

10 DB tricep ext (behind the neck)

10 DB Single arm kickbacks

Remaining time: GHD/Weighted sit-ups

5x25

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes for Quality

1:30 Row (45 seconds Easy, 30 seconds moderate, 15 seconds hard)

10 Bootstrap Squats

15 Banded Goodmornings

:15 second Active Hang + :15 second Passive Hang

20 Alternating V-Ups

AA: Warm-up (No Measure)

Primer

1-2 Sets through, working on mechanics

3 Tall Muscle Clean

3 Hang Power Clean

3 Low Hang Power Clean

---

6 Bar Kip Swings

6 Kipping Knees to Chest

4 Alternating Toe to Bar

4 Toe to Bar

---

6-8 Wall Balls

B: Metcon (Time)

"9/11 Memorial Workout"

For Time:

Buy-In:

2001m Row (A:run)

Into

9 Rounds of the following:

11 Toes To Bar (A: Hanging Knee Raises)

11 Power Cleans 110/70 (Rx 110/70, S 90/60)

11 Wall Balls (Rx 20/14, S 16/12) 10/9ft target

Time Cap: 35:00 Male/36:00 Female

Goal: 25:00-30:00

Primary Objective: Challenging yourself

Secondary Objective: Overall Time

Stimulus: Muscular Endurance / Chipper

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Empty Barbell

4 Rounds

250M run

40 Strict shoulder press

40 Reverse curls

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Rest 2min

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4 Rounds

250M run

40 Push press

40 Bicep curls

------

Rest 2min

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4 Rounds

100M run

25 BB rollout (use small plates)

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality (12:00 minutes Cap)

1:30 Row (:45 sec easy, :30 sec mod, :15sec hard)

6 Inchworm Push-Ups

12 Bear Plank Shoulder Taps

12 Reverse Table Top Bridge with Reach

:24 second Extended Reverse Plank Bridge

B: Metcon (Time)

"Two-By-Four"

In Teams of 2, For Time:

100 Strict Handstand Push-Ups (A: DB Press)

100/90/80 Calorie Row

100 Plate Overhead Walking Lunges (Rx45/35, Rx25/15 plate)

Starting at 0:00 and Every 2:00 minutes complete 10 Synchro Plate Ground to Overhead

All work is combined except for the Synchro Ground to Overhead that is done with your partner.

Goal: 24:00-30:00 minutes

Time Cap: 35:00 minutes

Primary Objective: Complete in fastest overall time

Secondary Objective: Complete the Handstand Push-Ups in 10 minutes or less

Stimulus: Muscular Endurance / Leg Focus (Push)

RPE: 7/10

C: Recovery (No Measure)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

D: Accessories

5 Sets, For Quality

10 Dual Dumbbell Bench Press

10 Dumbbell Pull-Overs

Rest 2:00 minutes between superset

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality (6:00 minutes)

1:00 minute Cardio Choice

10 Bootstrap Squats

10 Theraband Inverted Raises

10 Banded Face Pulls

6/6 single Arm Ring Rows

into..

(4:00 minutes to Complete)

3 Sets w/Empty Barbell 45/35lb, (20/15kg)

4 Hang Snatch High Pulls

4 Hang Muscle Snatch

4 Overhead Squats

4 Front Squats

4 Hang Squat Cleans

B: Weightlifitng complex (Weight)

Every 2:00 minutes, 4 Sets

Hang Squat Snatch + Overhead Squat

Rest 10 seconds

Squat Snatch

into..

Every 2:00 minutes, 4 Sets

Hang Squat Clean + Front Squat

Rest 10 seconds

Squat Clean

C: Metcon (Time)

"Make Me"

For Time

4 Man Makers (Rx50/35, S 40/25) (A: devils press)

12 Kipping Pull-Ups

8 Man Makers

24 Kipping Pull-Ups

8 Man Makers

12 Kipping Pull-Ups

4 Man Makers

Man Maker = Push-Up + Row Right + Push-Up + Row Left + Burpee + Squat Clean Thruster

Goal: 9:00-12:00 minutes

Time Cap: 14:00 minutes

Primary Objective: Man Makers… Goal is to maintain a pace of 15 seconds or faster per rep.

Secondary Objective: Kipping Pull-Ups, working on linking big sets

Stimulus: Upper Body Interference / Muscular Stamina

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (10 x 10 at 80%
B/T each set - Run 200M)

B: Metcon (No Measure)

5 rounds

12 Tall kneeling BB "supinated" shoulder press

12 DBs rear delt raises

12 Standing Lu raises (Use plates)

Remaining time: Core

20/20 Red band Paloff press

25 Vups

20 Hollow rock

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Legends

Metcon (No Measure)

5-8 Rounds: Partner

Partner A: 100' DBs Farmers carry

Partner B: BB bent over rows

(A/B - B/A = 1 round)

EMOM 10

Min 1: Slam balls (Wall ball or D Ball)

Min 2: Red band Paloff press (switch every 15 reps)

Time remaining: Accessories "Y, W, T"

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM, Alternating Each Minute

minute: :30 second Bike + Max Hollow Rocks

minute: :15 second Pogo Jumps + Max Plank Hold

minute: :30 second Wall Sit

minute 4: 8 Alternating Leg Bounding

B: Metcon (6 Rounds for time)

"Down Mainstreet"

Complete the following:

Every 6:00 minutes, 3 Sets:

20 GHD Sit-Ups (A: 20 V-Ups)

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

19/13 Cal row/ski or 13/9 Cal Bike

Rest 2:00 minutes

Every 4:00 minutes, 3 Sets:

10 GHD Sit Ups (A: 10 v-ups)

200m Run (A:14/11 cal Bike)

12/7 Cal row or Ski or 8/5 Cal Bike

Primary Objective: Complete each set within the time frame.

Secondary Objective: Achieve more than 45 seconds rest for each set, ghd cadence is another aspect we would like you to focus your attention on, work on speed.

Stimulus: Anaerobic Threshold - Lactic Threshold

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Total Running Time (12:00 minutes or less)

3 Sets

1:00 minute Cardio Choice

2 Wall Walks

8/8 Single Leg Glute Bridges

10 Alternating Bird-Dogs

into..

3 Sets

8 Behind the Neck Barbell Strict Press

8 Sumo Stance Goodmornings

8 Barbell Reactive Squat Jumps

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

B: Push Jerk (9:00 minute EMOM, Adjusting Load Each Minute
minute 1: 3 Reps @ 70%
minute 2: 2 Reps @ 75%
minute 3: 1 Rep @ 80% )

C: Metcon (Time)

“Deadlift Groove”

3 Sets, For Time:

9-7-5

Deadlifts

Ring Dips (A: band or Box dips)

Rest 2:00 minutes between sets

Score: Total Time (including rest)

Set 1: (Rx 185/125, S 155/105)

Set 2: (Rx 225/155, S 165/115)

Set 3: (Rx 265/185, S 175/125)

Goal: 2:00-4:00 minutes / Set

Time Cap: 4:00 minute / Set

(16:00 minutes Running Time)

Primary Objective: Deadlift tng rep technique and efficiency

Secondary Objective: Maintaining full range of motion and lockout positions on the Ring Dip

Stimulus: Complementary Couplet / Posterior Chain and Upper Body Push

RPE: 7/10

D: Accessories (Part A)
Strict Handstand Push-Up Development
8 x 35% of Max Unbroken reps
Rest as needed between sets

Part B)
5 Sets
8/8 Single Leg Barbell Hip Thrust
8/8 Half Kneeling Banded Pallof Press with Rotation )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Legends

Metcon (No Measure)

EMOM 9

1. Row

2. DB hang power cleans (switch every 5 reps)

3. Air squats

Rest 2min

EMOM 9

1. Row

2. DB shoulder to overhead

3. Banded lat pulls