Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

3:00 minutes On : 1:00 minute Off

10/7 Calorie Row

5/5 World's Greatest Stretch

10 Barbell Good Mornings, 45/35lb (20/15kg)

*In remaining time, accumulate

Max Lateral Banded Monster Walks

B: Back Rack Lunge (Every 2:00 minutes, 4 Sets
Barbell Back Rack Reverse Lunge
12 Alternating Reps (6/leg)
10 Alternating Reps (5/leg
8 Alternating Reps (4/leg)
6 Alternating Reps (3/leg

*Start @ 100% of your 10RM / Leg and increase weight by feel today. )

C: Skill session (No Measure)

10:00 - 15:00 minutes

Pistol Progressions

Legless Rope Climb Efficiency and Technique

D: Metcon (AMRAP - Rounds and Reps)

"Dream House"

14:00 minute AMRAP

2/1 Legless Rope Climb

4 Deadlifts (Rx 315/205, S 245/175)

8 Pistols (A: use box)

Alternating Rounds on Pistols as Round 1, Complete 4/4, then Round 2 as 8 Alternating. On the 4/4 set, we are looking to have the non working leg never touch the ground until the 4 reps are completed.

Goal: Complete ~7 rounds

Primary Objective: Legless Rope Climb Efficiency

Secondary Objective: Maintaining a pace of under 2:00 minutes per round

Stimulus: Posterior Chain / Grip

RPE: 7/10