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 (:30 ez, :20 Mod, :10 Hard)

10 Alternating Cossack Squats

10/10 Single Leg Glute Bridges

8/8 Bird Dogs w/Pause

:20 second Dead-Bugs

B: Back Rack Lunge (Every 2:00 minutes, 4 Sets
5 Reps/Leg

Perform all 5 reps on one leg, then all 5 reps on the other leg

start @ 100% of your 10RM. Increase load for max effort.)

C: Metcon (2 Rounds for time)

"Walk Away"

21/17 Cal Row or Ski or 15/12 Cal Bike

50ft Dual Dumbbell Farmers Lunge

15/12 Cal Row or Ski or 11/8 Cal Bike

50ft Dual Dumbbell Front Rack Lunge

9/7 Cal Row or Ski or 6/4 Cal Bike

50ft Mixed Rack + Overhead Walking Lunge

Rest 2:30 minutes

*switch to a different machine if possible

30/21 Cal Row or Ski or 21/15 Cal Bike

50ft Dual Dumbbell Farmers Lunge

21/15 Row or Ski or 15/11 Cal Bike

50ft Dual Dumbbell Front Rack Lunge

13/10 Cal Row or Ski or 9/7 Cal Bike

50ft Mixed Rack + Overhead Walking Lunge

Mixed Rack + Overhead Walking Lunge = Front Rack + Overhead Position

Load: (Rx50/35, S 40/25)

Goal: 5:00-7:00 minutes / Set, 12:00-16:00 Running Time

Time Cap: 25:00 Total Clock Time

Primary Objective: Complete each set in sub 6:00 minutes

Secondary Objective: Keep the lunges unbroken

Stimulus: Leg Stamina / Unilateral Muscular Endurance

RPE: 7/10