Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

60 Second Machine of Choice (Easy pace)

10/10 Single Arm Dumbbell High Pulls , Light Load

10/10 Single Leg Dumbbell RDLs, Light Load

10/10 Single Leg Glute Bridges

:30/30 Second Banded Front Rack Stretch

B: Weightlifitng complex (Weight)

Every 4:00 minutes, 4 Sets

Complete

1 "Clean and Jerk Complex"

5 Weighted Strict Pull-Ups

"Clean and Jerk Complex"

Power Clean

1 Floating Squat Clean

2 Split Jerks

(unbroken)

C: Metcon (Time)

"Mojo Dojo Casa House"

3 Rounds for Time

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

21/14 Cal Row or Ski or 15/10 Cal Bike

10 Bar Muscle-Ups (A: 20 Kipping Pull-Ups)

Time Cap: 18:00 minutes

Goal: 8:00-12:00 minutes

The focus today is on pure output and moving quickly. The bar muscle-ups are meant to be the crux of the workout, Keep a strong pace on the wall balls and bike.

Primary Objective: Unbroken Wall Balls and complete the Bar Muscle-Ups in 2 sets or less

Secondary Objective: Finish the workout in 10:00 minutes or less

Stimulus: Muscular Endurance / Aerobic Power

RPE: 8/10