Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, for Quality

10 Scapular Push-Ups

8/8 Single Arm DB Upright Rows

8 Dual DB Bicep Curl to Arnold Press

20 Plank Shoulder Taps

B: Bench Press (Every 90 seconds, 6 Sets
6 Bench Press
Starting @ 65% and increasing every 2 sets
2 sets of 6 reps @ 65%
2 Sets of 6 reps @ 70%
2 sets of 6 reps @ 75%
*Record 2 sets at 75%*)

C: Metcon (No Measure)

"Skipping Stones"

20:00 minute EMOM

min 1: 10 Dual DB step-overs (Rx50/35, S 40/25), (Rx24/20" S 20/16")

min 2: 10/7 Strict ring dips

min 3: 10 Dual DB hang clean and jerk

min 4: 10 Inverted Rows

Time Domain / Objective / Stimulus

:30 on/:30 off

Primary Objective: Complete each movement within 45 seconds keeping effort to a 7/10 RPE or under

Secondary Objective: Complete all movements unbroken

Stimulus: Upper Body Push + Pull / Grip

RPE: 6/10

D: Recovery (No Measure)

Time permitting:

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Row *Increase intensity each set

15 Banded Goodmornings

8/8 Split Stance RDL

:30 Alternating Bird-Dog

:30 Alternating Dead-Bug

B: Metcon (5 Rounds for time)

"Hamstring Hamster"

Every 6:00 minutes, 5 Sets:

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

15 Lateral Burpees over Bar

21 Abmat Sit-Ups

21/17 Cal Row or Ski or 15/13 Cal Bike

Goal: 4:00-4:30/Set

Time Cap: 5:15/Set

Primary Objective: Achieve more than 1:30 rest on each set

Secondary Objective: Unbroken deadlifts and complete the row in sub 90 seconds to finish each set

Stimulus: Lactate threshold / midline and posterior chain stamina

RPE: 7/10

Accessories (Optional
3 Sets, for quality
10/10 Pause Paloff press (3sec)
15 Weighted GHD hip extensions
100/100ft (30m/30m) KB suitcase chaos carry )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

EMOM 30min (:45 sec work/:15 sec transition)

Station 1: Row

Station 2: KB high pull

Station 3: Bike

Station 4: KB swings

Station 5: Ski

Rest: 1min

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Incline bench: Work up to a heavy 3rep, then 5x5 at 70-75%

Immediately into...

4rds

10 DB pullovers

12 DB floor press

12 DB close grip press

***

4 rds

12 DB crush grip skull crushers

12/12 DB offset push-ups

Max effort DB crush grip bicep curls

*** Time permitting: Core

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

3 Inchworm + Double Push-Up

5 (1 and 1/4) Goblet Squat

10 Alternating Cossack Squats

:15 active hang / :15 passive hang

10 Hollow Rocks

10 Arch Rocks

B: Weightlifitng complex (Weight)

Every 2:00, 6 Sets

Power Clean + Pause Front Squat + Thruster

Starting @ 60% of your 1RM Thruster.

Increase load for the day

C: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Goal:: 3:00-7:00 minutes

Time Cap: 10:00 minutes

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

3 Rounds: Unilateral - pick one DB

10/10 Bent over rows

10/10 Tall kneeling Arnold press

10/10 Renegade rows

10/10 Single arm RDL

100M Overhead carry (right down/left back)

into...

Time remaining: Shoulder/Core stability/Obliques

3-5 rounds

12 Lu raises (use plate)

10/10 Fulcrum deadlifts (add weight to BB)

**Tempo: Eccentric :03sec**

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, Increasing Intensity

200m Run

10 Goblet Cossack Squats

5/5 SA Bottoms Up KB Press

20 Bear Plank Shoulder Taps

B: Metcon (Time)

"No Strings Attached"

4 Rounds

Partner 1: 400m Run (A: 27/22 Cal Bike)

Partner 2:

25ft Dual KB/DB Farmers walking lunges

10 Dual KB/DB Push press

25ft Dual KB/DB Front rack walking lunges

3 wall walks

Partner 2: 400m run

Partner 1:

25ft Dual KB/DB Farmers walking lunges

10 Dual KB/DB Push press

25ft Dual KB/DB Front rack walking lunges

3 Wall walks

Load: KB (Rx53/35, S 44/26), DB (Rx50/35, S 40/25)

Time Cap: 30:00

Goal: 18:00-25:00

Partner 1 will start on the 400m Run, while partner 2 starts on the walking lunges, kb/db push press, and wall walks. Both partners must finish with their set before they can switch stations and move on the next round. This means that if partner 1 is not back from the run by the time partner 2 is done with there set of walking lunges, push press and wall walks, partner 2 must wait until partner 1 is back.

Primary Objective: Minimal rest time as possible. Goal is to have the run take just about as long as the working set.

Secondary Objective: Try to beat your partner to finish each one of your sets as a fun little competitive goal to keep things moving quickly today.

Stimulus: Shoulder / Midline / Quad Stamina

RPE: 9/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes for Quality:

1:00 Row (:30ez, :20 mod, :10 fast)

10/10 Dual DB Staggered Stance RDL

15 Air Squats

20 Alt Bird-Dogs

:30 Second Deadbugs

B: Deadlift (Take 15 minutes to Establish 5RM Deadlift

)

C: Metcon (Time)

“Bye Bye Bye"

5 Rounds, For Time:

10 Dual Dumbbell Power Cleans (Rx50/35, S 40/25)

15/12 Cal Row or Ski or 11/8 Cal Bike

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

Time Cap: 20:00

Goal: 12:00-16:00

Primary Objective: Complete each round in sub 3 minutes

Secondary Objective: Complete each movement unbroken

Stimulus: Posterior Chain / Power Output

RPE: 8/10

D: Recovery (No Measure)

1:00/1:00 Couch Stretch

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

6 Inchworm Push-Ups

10 Prone Swimmers

:15 second Passive Hang + :15 Active Hang

5/5 Single Arm Ring Row (2020 Tempo)

B: Pull-ups (Max Unbroken Strict Pull-Ups )

C: Rope Climb (Skill and progression)

D: Metcon (Weight)

"Here We Go Again"

20:00 minute EMOM

min 1: 12 Dual DB Bench Press (Rx50/35, S 40/25)

min 2: 3/2 Rope Climbs, 15 ft (A: 3 Rope Pull to Stands

or 10/8 Strict Chin-Ups)

min 3: 50 Double Unders (A: 100 singles)

min 4: 100ft Farmers Carry, For Load

*Record heaviest DB/KB Farmers Carry and DO NOT DROP DBS/KBS

*

Primary Objective: Rope Climbs: complete the prescribed reps in the minute and work on efficiency

Secondary Objective: Completing all other movements in 35 seconds or less

Stimulus: Upper Body Muscular Stamina / Grip

RPE: 7/10

E: Accessories (Accumulate : Time permitting
100 Banded Bicep Curls
50 DB Chest Flys
100 Banded Tricep Extensions )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner workout

For 12 min

Partner 1: 100M Farmers carry (high/low)

Partner 2: Box step ups

***Rest 2min

For 12 min

Partner 1: 15 box squats

Partner 2: Wallball hold

***Rest 2min

Time remaining (Y,T,W)

15 reps each letter