Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

3 Inchworm + Double Push-Up

5 (1 and 1/4) Goblet Squat

10 Alternating Cossack Squats

:15 active hang / :15 passive hang

10 Hollow Rocks

10 Arch Rocks

B: Weightlifitng complex (Weight)

Every 2:00, 6 Sets

Power Clean + Pause Front Squat + Thruster

Starting @ 60% of your 1RM Thruster.

Increase load for the day

C: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Goal:: 3:00-7:00 minutes

Time Cap: 10:00 minutes