Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row

:30/:30 Banded Front Rack Mobility Stretch

10 Banded Goodmornings

10 Bar Kip Swings

10 Alt V-Ups

B: Metcon (Time)

"Grip and Rip"

Part A)

For Time, with a Partner

10-9-8-7-6-5-4-3-2-1

Toe to bar (A: hanging knee raises)

Power cleans (Rx135/95, S 115/75)

Each partner will complete each round, alternating full rounds. This means that partner 1 will complete 10 toes to bar + 10 power cleans then tag partner 2 to complete 10+10 then back to partner 1 for 9+9 and so on down the ladder to 1+1

Rest 3:00 minutes before starting Part B

Part B)

3000/2700m row for time with a partner

alternating 500/450m per partner

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Part A)

Time domain: 11:00-15:00

Time cap: 17:00 minutes

Part B)

Goal: 9:00-12:00 minutes

Time cap: 15:00 or 35:00 running time

Both Parts

Primary Objective: Part A is the primary focus of the day, The goal is to work on barbell cycling and grip

Secondary Objective: Part B, holding 1k Pace across for each interval

Stimulus: Grip / Anaerobic / Pulling

RPE: 8/10