Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

:30 seconds Jumping Rope

10 Cossack Squats

20 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridge w/Pause

:30 second Alternating Dead-Bugs

B: Back Rack Lunge (12:00 minute Clock
Barbell Back Rack Stationary Reverse Lunge
1 x 10/10 @ 65%
1 x 8/8 @ 70%
2 x 6/6 @ 75%

Rest 2:00 minutes b/t sets
Based on 10rm lunge from last week.
*Superset with :30 sec wall facing HSTD hold or freestanding HSTD hold)

C: Metcon (Time)

"Trampoline"

3 Rounds for Time

25 GHD Sit-Ups (A: Abmat Sit-Ups)

25 Wall Balls (Rx 20/14, S 16/12)

75 Double Unders (A: 150 singles)

Goal: 11:00-15:00 minutes

Time Cap: 20:00 minutes

Primary Objective: Complete each movement in 2 sets or less

Secondary Objective: Complete each round in under 4:00 minutes

Stimulus: Midline / Shoulder Stamina

RPE: 8/10