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

"Barbell Complex"

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Low Hang Power Snatch

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