Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes for Quality

10 Alternating Bird-Dogs

8/8 Quadruped Thoracic Rotations

8 Walking Inchworm Push-Ups

20 Glute Bridges

:20 / :20 second Single Leg Glute Bridge Pause

:20 second Extended Reverse Plank Bridge

B1: Bench Press (Every 2:00 minutes, 10 Sets Alternating Stations
Station 1: Bench Press
Station 2: Deadlift

Bench Press
6 Reps @ 73%
5 reps @ 78%
4 Reps @ 83%
3 Reps @ 87%
2 Reps @ 90%+

*Record 90%+
**See B2 for Deadlift**)

B2: Deadlift (6 Reps @ 73%
5 reps @ 78%
4 Reps @ 83%
3 Reps @ 87%
2 Reps @ 90%+ )

C: Metcon (AMRAP - Rounds and Reps)

"Future Sound"

6:00 minute AMRAP

3-6-9-12-15-18...

American Kettlebell Swings (Rx70/53, S 53/44)

Burpees

Extra Instructions / Points of Performance

Primary Objective: Complete the round of 15 and 15

Secondary Objective: Maintain unbroken reps across all sets

Stimulus: Posterior Chain / Anaerobic

RPE: 9/10