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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)

12:00 minute EMOM, Alternating Each Minute

minute: :30 second Bike + Max Hollow Rocks

minute: :15 second Pogo Jumps + Max Plank Hold

minute: :30 second Wall Sit

minute 4: 8 Alternating Leg Bounding

B: Metcon (6 Rounds for time)

"Down Mainstreet"

Complete the following:

Every 6:00 minutes, 3 Sets:

20 GHD Sit-Ups (A: 20 V-Ups)

400m Run (A: 27/22 cal Bike)

19/13 Cal row/ski or 13/9 Cal Bike

Rest 2:00 minutes

Every 4:00 minutes, 3 Sets:

10 GHD Sit Ups (A: 10 v-ups)

200m Run (A:14/11 cal Bike)

12/7 Cal row or Ski or 8/5 Cal Bike

Primary Objective: Complete each set within the time frame.

Secondary Objective: Achieve more than 45 seconds rest for each set, ghd cadence is another aspect we would like you to focus your attention on, work on speed.

Stimulus: Anaerobic Threshold - Lactic Threshold

RPE: 8/10