Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

6 /6 Half Kneeling KB Windmi ll

1 Wall Walks + :10sec Nose to Wall Ho ld

10 Ring V-Out s

B: Gymnastic Skills (Handstand Push-Up Progression
Option
Every 90 seconds x 10 Sets
35-40% of Max Unbroken Strict Handstand Push-Ups

Option B)
Every 2:30 x 6 Sets
6-8 Box Pike Handstand Push-Ups (Kneeling or Feet Piked)
+
10 Dual Dumbbell Push Pres)

C: Metcon (AMRAP - Rounds and Reps)

"Concrete Schoolyard"

10 minute AMRAP

30 Double Unders (A:60 singles)

2 Dual Dumbbell Box Step-Overs

2 Wall Walks

30 Double Unders

4 Dual Dumbbell Box Step-Overs

4 Wall Walks

30 Double Unders

6 Dual Dumbbell Box Step-Overs

6 Wall Walks

30 Double Unders

8 Dual Dumbbell Box Step-Overs

8 Wall Walks

and so on..

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

Box Height: (Rx24/20, S 20/16″)

Score: Total Reps

Primary Objective: Complete the set of 10 and 10

Secondary Objective: Keep the double unders unbroken