Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

10 Alternating Bird-Dogs

10 Goblet Squats, Moderate Load

5/5 Kettlebell Windmills , Light Load

10 Weighted Prone Swimmers , Light Load

3-4 Seated Box Jump to High Box , Increase height on the box each set

B: Metcon (Time)

"Madame President"

Complete for Time with a Partner

100/80 Push-Ups

60 Alt DB Snatch (A:Alt DB Hang Power Snatch)

200ft Single Arm Overhead Walking Lunges

20 Alternating Wall Walks

200ft Single Arm Overhead Walking Lunges

60 Alternating Dumbbell Snatch

100/80 Push-Ups

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

Time Cap: 30:00 minutes

Goal: 22:00-26:00 minutes

Primary Objective: Complete the chipper with equal work between partners

Secondary Objective: Equal split the first half and second half of the workout

Stimulus: Partner Chipper

Upper Push + Pull / Lower Body Push

RPE: 7/10