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 - 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 - 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 - 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 - 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 )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Every 1:30min for 12min (8 sets)

Max candlesticks using rig

Rest :30sec b/t sets

10 rounds

10 KB plank walk overs

10 KB legs up and over

10 KB RDL

10/10 KB curtsy lunge

100M run

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Each minute

minute 1: Choice Machine

minute 2: 10 Hollow Rocks + 10 second Hollow Hold

minute 3: Choice Machine

minute 4: 2 Wall Walks + 10-15 second Hold

B: Metcon (Time)

"Long Distance Romance"

For Time:

57/40 Cal Row or Ski or 40/28 Cal Bike

40/32 Cal Row or Ski or 28/22 Cal Bike

*1 Partner starts on each ,machine and is working to complete calories to complete buy-in

----

100 Partner feet anchored wt. medball sit-ups (Rx24/20, S 20/16″)

50 Wall facing handstand push-ups (combine) (A: box pike handstand push-ups)

100 Partner medball russian twists

50 Synchro Push-Ups

----

57/40 Cal Row or Ski or 40/28 Cal Bike

40/32 Cal Row or Ski or 28/22 Cal Bike

*1 Partner Starts on Each Machine and is working to complete calories to complete cash-out

Partners must complete the opposite machine they chose on the buy in

For the medball core movements, both partners are doing the movement, but only one partner is completing the movement with the medball and the ball is passed off each rep, so that the medball is alternating every other rep for each partner.

Goal: 18:00-25:00 minutes

Time Cap: 35:00 minutes

Primary Objective: Complete the workout in under 25:00 minutes

Secondary Objective: Complete each machine segment in under 2:30 minutes

Stimulus: Chipper / Grinder / Midline and Shoulder Stamina

RPE 8/10

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 Bar or Ring Kip Swings + 10 Alternating Single Arm Kettlebell Swings

minute 3: "Barbell Complex"

minute 4: Rest and add a little weight to the barbell

Each round decrease by 1 rep on each movement and add a little load

B: Power Snatch (Every 2:00 minutes, 6 Sets
Set 1: 7 Reps @ 60%
Set 2: 6 Reps @ 65%
Set 3: 5 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%
*Record 2 reps*)

C: Ring MU Progression (Toenail Spot Ring Muscle-Up
Box Ring Muscle-Up Transition + Dip
Seated Band Assisted Ring Muscle-Up )

D: Metcon (AMRAP - Rounds and Reps)

"Swing Dance"

12:00 minute AMRAP

3 Ring Muscle Ups (A: Burpee Pull-Ups)

3/3 Single Arm DB/KB Hang Snatches

9 DB/KB Squats

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

Goal: 10 rounds

Primary Objective: Average less than 90 seconds per round

Secondary Objective: Squats: Mix up the positions when performing Kettlebell squats each round. i.e. One round hold on the right shoulder, next round hold on the left, next round hold in goblet position, etc.

Stimulus: Shoulder Stamina / Pulling Endurance / Quad Stamina

RPE: 7/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

200m Run

5/5 Quadruped Thoracic Rotations

:20 Second Extended Reverse Plank Bridge

20 Plank Shoulder Taps

5 Step-Down Box Jumps

B: Bench Press (Take 10 minutes to Establish a 5RM )

C: Metcon (Time)

"Push"

3 Sets, For Time

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

16 Bench Press (Rx135/95, S 115/75)

10 Burpee Box Jump Overs (Rx24/20, S 20/16″)

Rest 1:00 minute between sets

Time Cap: 20 minutes (including rest)

Goal: 12:00-16:00 minutes

Score: Total Running Time

Primary Objective: Increase effort across sets, slowest set to be round 1.

Secondary Objective: Bench Press: Complete each set within two sets or less

Stimulus: Upper Body Press / Stamina

RPE: 7/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

Moving day

25min AMRAP

1:30 Row/Ski/Bike

15 KB RDL

15 KB swings

Farmers carry

Rest 1:30-2min b/t sets