Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality (6:00 minutes)

1:00 minute Cardio Choice

10 Bootstrap Squats

10 Theraband Inverted Raises

10 Banded Face Pulls

6/6 single Arm Ring Rows

into..

(4:00 minutes to Complete)

3 Sets w/Empty Barbell 45/35lb, (20/15kg)

4 Hang Snatch High Pulls

4 Hang Muscle Snatch

4 Overhead Squats

4 Front Squats

4 Hang Squat Cleans

B: Weightlifitng complex (Weight)

Every 2:00 minutes, 4 Sets

Hang Squat Snatch + Overhead Squat

Rest 10 seconds

Squat Snatch

into..

Every 2:00 minutes, 4 Sets

Hang Squat Clean + Front Squat

Rest 10 seconds

Squat Clean

C: Metcon (Time)

"Make Me"

For Time

4 Man Makers (Rx50/35, S 40/25) (A: devils press)

12 Kipping Pull-Ups

8 Man Makers

24 Kipping Pull-Ups

8 Man Makers

12 Kipping Pull-Ups

4 Man Makers

Man Maker = Push-Up + Row Right + Push-Up + Row Left + Burpee + Squat Clean Thruster

Goal: 9:00-12:00 minutes

Time Cap: 14:00 minutes

Primary Objective: Man Makers… Goal is to maintain a pace of 15 seconds or faster per rep.

Secondary Objective: Kipping Pull-Ups, working on linking big sets

Stimulus: Upper Body Interference / Muscular Stamina