Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets @ Each Station

:30 seconds on, :15 second Transition / Rest

Bike ,Row Ski

Kettlebell Deadlifts

Alternating Box Step-Ups

Cossack Squats

Hollow Rocks

B: Metcon (Time)

"Up and Up"

Complete with a Partner for Time

10-20-30-40-50

American Kettlebell Swings (Rx53/35, S 44/26)

Box Jumps (Rx24/20, S 20/16″)

Abmat Sit-Ups

Wall Balls (Rx 20/14, S 16/12)

Calories

(Female Calories 7-14-21-28-35)

*Work can be split as desired with your partner

*Special note: If you have a male/female pairing and you are scaling this even across men do 10 calories and women do 7

So male/female teams pairing would look like (8-17-25-34-42)

Goal: 30:00-35:00 minutes

Time Cap: 40:00 minutes

Primary Objective: Maintaining a pace of 20+ Reps / minute

Secondary Objective: Split the workload even across all movements

Stimulus: Muscular Endurance and Aerobic Stamina

RPE: 8/10

C: Accessories (Accumulate
2:00 minutes Hollow Hold
1:00/1:00 Side Star Plank )