Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Row *Increase intensity each set

15 Banded Goodmornings

8/8 Split Stance RDL

:30 Alternating Bird-Dog

:30 Alternating Dead-Bug

B: Metcon (5 Rounds for time)

"Hamstring Hamster"

Every 6:00 minutes, 5 Sets:

9 Deadlifts (Rx 225/155, S 165/125)

15 Lateral Burpees over Bar

21 Abmat Sit-Ups

21/17 Cal Row or Ski or 15/13 Cal Bike

Goal: 4:00-4:30/Set

Time Cap: 5:15/Set

Primary Objective: Achieve more than 1:30 rest on each set

Secondary Objective: Unbroken deadlifts and complete the row in sub 90 seconds to finish each set

Stimulus: Lactate threshold / midline and posterior chain stamina

RPE: 7/10

Accessories (Optional
3 Sets, for quality
10/10 Pause Paloff press (3sec)
15 Weighted GHD hip extensions
100/100ft (30m/30m) KB suitcase chaos carry )