Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality (8:00 minute Cap)

1:00 minute Row Ski Bike or Run

10 S capular Pull-Ups (1 sec pause on each contraction of the lats at the top)

10 Alternating Single Arm Russian Kettlebell Swings

5/5 Archer Ring Rows

20 Plate Toe Taps

B: Pull-up progression (8 Rounds for reps)

RX & Scaled:

8 Sets x 30% of Max Unbroken Reps

Minimal rest between sets to maintain unbroken reps

Adjusted:

8 Sets x 30% of Max Unbroken Reps

Complete with Green, Blue or Red Band

C: Metcon (3 Rounds for reps)

"Slingin' and Swingin'"

3 Sets:

8:00 minute AMRAP

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

29/20 Cal Row or Ski or 20/14 Cal Bike

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

10 Kipping Pull-Ups (A: strict banded pull-ups )

Rest 2:00 minutes between sets

*Always start back at the 400m Run

Primary Objective: Get back through the 400m Run on each set

Secondary Objective: Finish the Run and cals in under 4 minutes each round

Stimulus: Aerobic + Muscular Stamina / Pulling Muscular Endurance

RPE: 7/10

D: Recovery (No Measure)

1:00 minute Seated Chest Stretch

2:00 minute Saddle Pose

1:00 minute Seated Forward Fold

1:00 / 1:00 minute Couch Stretch