Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes for Quality

1:30 Row (45 seconds Easy, 30 seconds moderate, 15 seconds hard)

10 Bootstrap Squats

15 Banded Goodmornings

:15 second Active Hang + :15 second Passive Hang

20 Alternating V-Ups

AA: Warm-up (No Measure)

Primer

1-2 Sets through, working on mechanics

3 Tall Muscle Clean

3 Hang Power Clean

3 Low Hang Power Clean

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6 Bar Kip Swings

6 Kipping Knees to Chest

4 Alternating Toe to Bar

4 Toe to Bar

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6-8 Wall Balls

B: Metcon (Time)

"9/11 Memorial Workout"

For Time:

Buy-In:

2001m Row (A:run)

Into

9 Rounds of the following:

11 Toes To Bar (A: Hanging Knee Raises)

11 Power Cleans 110/70 (Rx 110/70, S 90/60)

11 Wall Balls (Rx 20/14, S 16/12) 10/9ft target

Time Cap: 35:00 Male/36:00 Female

Goal: 25:00-30:00

Primary Objective: Challenging yourself

Secondary Objective: Overall Time

Stimulus: Muscular Endurance / Chipper

RPE: 8/10