Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Qualty

30 second Bike

5/5 Single Arm Ring Row @ 2020 Tempo

10 Dual KB Deadlift

30 second Jump Rope

B: Rope Climb (Legless progression
Bicycle Leg Drive )

C: Metcon (Time)

"The Claw"

8 Sets, For time

1 Legless rope climb 15/12ft

30 Double unders (A: 60 singles)

100ft (30m) Farmers carry (Rx70/50, S 60/40)

14/10 Cal row or ski or 12/9 Cal bike

Rest 1:00 minute between sessions

Goal = 2:00/ Set

This is a progression from last week's EMOM for "time” format with legless rope climbs! This should help you feel more confident and ready to tackle today’s workout.

Time Domain: 20:00-25:00

Time Cap: 30:00

Primary Objective: Goal is to complete each set in as close to 2:00 minutes as possible

Secondary Objective: Complete each bike in 30 seconds or less

Stimulus: Grip / Muscular Stamina

RPE: 8/10

D: Accessories (Optional
4 Sets, for quality
:30 Alternating plank hip drops
8/8 Single \arm Turkish sit-ups
:30 Weighted wall sit

)