Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
200m Run
6/6 Single Arm Ring Rows
12/12 second Single Arm Plank
:24 Second Glute Bridge March
:36 Second Bike
B: Gymnastic Skills (Bar Pull-Over
Teaching the Bar Pull-Over
Bar Pull-Over Progressions )
C: Metcon (3 Rounds for reps)
"Upside Down"
3 Sets, For Max Reps
9:00 minute AMRAP
400 Run
8 Bar Pull-Overs (A: 10 Strict Pull-Ups)
400 Run
19/13 Cal Row or Ski or 13/9 Cal Bike
400 Run (A: 27/22 Cal Bike)
-Max Renegade Rows in the Remaining Time
1:00 minute rest between AMRAPs
Load: (Rx50/35, S 40/25)
Primary Objective: Have 1:00 minute on each set to work on Renegade Rows
Secondary Objective: Complete the Bar Pull-Overs in 90 seconds or less
Stimulus: Lactate Threshold / Upper Body Pulling Endurance
RPE: 7/10
D: Accessories (5 Sets, For Load + Max Reps
3-5 Weighted Strict Pull-Ups
Rest 30 seconds
-Max Unbroken Strict Pull-Ups @ 20x1 Tempo
Rest 2:00 minutes
)
Published by: Breanne Feudale in Uncategorized