Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8 minute EMOM, Alternating each minute:

Minute 1: 45 Second Machine of Choice (Easy pace)

Minute 2: 5/5 World's Greatest Stretch

Minute 3: 6 Walking Inchworm Push-Ups

Minute 4: 20 Air Squats + :20 second Hollow Hold

B: Bench Press (Every 2:00 minutes, 4 Sets
Bench Press
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 80%
Set 3: 5 Reps @ 85%
Set 4: 5 Reps @ 85%
Percentage is based on your 3rm Bench Press (3RM is ~87.5-90% of 1RM))

BB: Back Squat (Take 5:00 minutes to Warm-Up to Weight
Back Squat
1 Set of 20 reps @ 55% of 5RM (5RM is ~85-87% 1RM))

C: Metcon (AMRAP - Rounds and Reps)

"Push Pop"

8:00 minute AMRAP

2 Back Squats (Rx 315/205, S 245/175) (A: should not exceed 80% of 1RM)

4 Dumbbell Deficit Push-Up

6 Dual Dumbbell Burpee Step-Ups (Rx24/20, S 20/16″)

:10 second L-Sit *on Dumbbells (A: 10 Hollow Hold)

Dumbbell Load: (Rx50/35, S 40/25)

Primary Objective: Complete Each Movement Unbroken

Secondary Objective: Complete ~4 Rounds

Stimulus: Strength Conditioning / Lower Body + Upper Body Push

RPE: 8/10

D: Accessories (3set, For Quality
1min plank Hold
16 V-Ups )