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)

10:00 minutes, For Quality

60 Second Machine of Choice (Easy pace)

:20/20 Second Side Plank

50ft (15m) Bodyweight Walking Lunge

10 Air Squats

:15 second Active Tuck L-Hang

10 Barbell Bradford Presses w/lockout @ 45/35lb (20/15kg)

B: Back Squat (Every 2:00 minutes, 5 Sets
2 Sets x 3 Reps @ 100% of 5RM
2 Sets x 5 Reps @ 90% of 5RM
1 Set x 20 reps @ 65% of 5rm )

C: Metcon (Time)

"Thruster Thrills"

For Time

21-15-9

Toes to Bar (A: Strict Knee Raises)

Thrusters (Rx 95/65, S 75/55)

Bar Facing Burpees

Goal: 8:00-11:00 minutes

Time Cap: 14:00 minutes

Primary Objective: Complete each set of thrusters in 3 sets or less

Secondary Objective: Start each set of toe to bar with a big unbroken set

Stimulus: Midline / Muscular Stamina

RPE: 8/10