Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

7 Rounds

7 KB Russian swings

7 KB Sumo deadlift

7 KB Sumo high pull

100M Farmers carry (right down/left back)

Remaining time:

15 Bench knee raises

10/10/10 Letters "Y, W, T" small plates

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row (:30 ez,:20 mod,:10 hard)

15 Hollow Rocks

200m Run

20 Mountain Climbers

Metcon (4 Rounds for time)

"Barbieland"

Every 10:00 minutes, 4 Sets

400/350m Row or Ski

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

400m Run (A: 27/22 Cal Bike)

20 Burpees

Score = Combined interval time

Extra Instructions

Goal / Set: 6:00-7:00 minutes

Time Cap / Set: 8:00 minutes

Primary Objective: Hold 5k pace for the row and the run

Secondary Objective: Complete each set in 7:00 minutes or less

Stimulus: Midline Conditioning / Aerobic Stamina

RPE: 7/10

Mobility (No Measure)

:60sec Half Kneeling Hamstring Stretch

:60sec Pigeon

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Decline bench press:

3 x 3 at 90@ or increase weight from last week by 15-20#

Immediately into...

5 Rounds

10 DB flat bench press (50/35#)

Max effort close grip press (till failure)

Remaining time: AMRAP

10 DB crush grip bicep curl

10 DB behind the neck tricep ext

10 BB drag curls (tempo 3.1.3.0)

10 BB tricep dips (BB on the rig)

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

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

5 rounds

10 BB bent over rows

10/10 Seated DB Arnold press

10/10 SA red band lat pulls

5 rounds

10 Push-ups/Box push-ups

10 DB Crush grip bicep curl

10 Red band tricep ext

5 rounds

20/20 Red band paloff presses

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

:30 seconds Jump Rope Practice

50ft (15m) Dual Kettlebell Bottoms Up Waiters Carry

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

10/10 Single Leg Hip Thrust off Bench

Bench Press (Every 2:00 minutes, 4 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5 @ 85%
Percentage is based on your 1rm Bench Press )

C: Metcon (Time)

"Patriarchy"

For Time:

50 Double Unders (A: 100 singles)

9 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Ups)

50 Double Unders

12 Strict Handstand Push-Ups

50 Double Unders

15 Strict Handstand Push-Up

50 Double Unders

18 Strict Handstand Push-Ups

Extra Instructions / Points of Performance

Goal: 7:00-11:00 minutes

Time Cap: 14:00 minutes

Primary Objective: Achieving fastest overall time

Secondary Objective: Complete each set of Handstand Push-Ups in under 90 seconds

Stimulus: Shoulder Burn / Muscular Stamina

RPE: 6/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Pendlay Row (5 x 8 at 80%)

Metcon (No Measure)

3 rounds

10/10 DB bent over rows 60/40

10/10 Red band single arm lat pulls

Grip work: 4 rounds

1min BB static hold 205/175

50' DBs Farmers carry 70/50

1min Dead hang

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

90 Second Machine of Choice (45 Seconds Easy, 30 Seconds Moderate, 15 Seconds Hard)

10 Barbell Cossack Squats, 45/35lb (20/15kg)

10/10 Single Leg Lateral Medball Toss

10 Banded Glute Marches

B: Snatch complex (Weight)

15:00 minutes on the Clock

Snatch

Every 90 seconds, 5 Sets

1 Power Snatch

1 Floating Sq Snatch

1 Snatch Balance

@ 55%+ of Power Snatch

Goal of finishing @ around 75% of Power Snatch

Directly into Squat snatch - See below

BB: Snatch (Every 90 Seconds, 5 Sets
Squat Snatch
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 82%
1 Rep @ 85%
1 Rep @ 85%+
Rest as needed between sets

Percentages are based on your 1rm Squat Snatch.
This is not touch and go, reset between each rep )

C: Metcon (Time)

"Beach"

7 Rounds for Time

3 Power Snatches

3 Overhead Squats

3 Squat Snatches

Load: (Rx135/95, S 115/75)

*The complex must be unbroken

Goal: 5:00-8:00 minutes

Time Cap: 11:00 minutes

Primary Objective: Quality Barbell Cycling

Secondary Objective: Minimizing rest between sets

We need to choose a weight that allows for unbroken complexes today with quality mechanics

RPE: 8/10

Stimulus: Grip / Touch and Go Mechanics

D: Back Squat (1x20 Reps @ 60% of 5RM )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Sets

20 BB upright rows

20/20 BB reverse curls into shoulder 2 ovhd

15 DB crush grip bicep curls

15/15 DB bent over rows

20 Straight leg plate sit-ups

20 Front plate raises

100M run

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 EMOM, Alternating Each Minute

minute 1: :45 second Machine of Choice

minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups

minute 3: 10 Banded Face Pulls + 10 Banded T's

minute 4: :30 second Hollow Hold

B: Ring MU Progression

C: Metcon (Time)

"Hanging on by a Thread"

Complete for Time

50 Toe to Bar

*One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target.

into..

100m (300ft) Farmers Carry (Rx70/50, S 60/40)

*Every Break Perform 10 Synchro Push-Up then switch partners on carry

into..

30 Ring Muscle-Ups (A: Chest 2 Bar pull ups)

*Every Break Perform 10 Synchro V-Ups, then switch partners

into..

100m (300ft) Farmers Carry

*Every Break Perform 10 Synchro Push-Up then switch partners on carry

into..

50 Toe to Bar (A: Hanging Strict Knee Raises)

*One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target.

Goal: 15:00-20:00 minutes

Time Cap: 25:00 minutes

We are working through a partner workout that will require you to plan things out and strategize breaks to get the best result.

Primary Objective: Complete each movement with no more than 5 breaks

Secondary Objective: Complete the Ring Muscle-Ups in Sub 5:00 minutes

Stimulus: Gymnastics Density / Grip

RPE: 7/10