Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, Increasing Intensity

200m Run

10 Goblet Cossack Squats

5/5 SA Bottoms Up KB Press

20 Bear Plank Shoulder Taps

B: Metcon (Time)

"No Strings Attached"

4 Rounds

Partner 1: 400m Run (A: 27/22 Cal Bike)

Partner 2:

25ft Dual KB/DB Farmers walking lunges

10 Dual KB/DB Push press

25ft Dual KB/DB Front rack walking lunges

3 wall walks

Partner 2: 400m run

Partner 1:

25ft Dual KB/DB Farmers walking lunges

10 Dual KB/DB Push press

25ft Dual KB/DB Front rack walking lunges

3 Wall walks

Load: KB (Rx53/35, S 44/26), DB (Rx50/35, S 40/25)

Time Cap: 30:00

Goal: 18:00-25:00

Partner 1 will start on the 400m Run, while partner 2 starts on the walking lunges, kb/db push press, and wall walks. Both partners must finish with their set before they can switch stations and move on the next round. This means that if partner 1 is not back from the run by the time partner 2 is done with there set of walking lunges, push press and wall walks, partner 2 must wait until partner 1 is back.

Primary Objective: Minimal rest time as possible. Goal is to have the run take just about as long as the working set.

Secondary Objective: Try to beat your partner to finish each one of your sets as a fun little competitive goal to keep things moving quickly today.

Stimulus: Shoulder / Midline / Quad Stamina

RPE: 9/10