Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality: 8:00 Cap

20/20 Lateral Banded Monster Walk Steps

10 Banded Air Squats

5/5 Banded Glute Bridge Marches

5 Barbell Kang Squats, 45/35lb (20/15kg)

8 Strict Knees to Chest

B: Back Squat (Take 10 minutes to Establish
20RM Back Squat )

C: Metcon (AMRAP - Rounds and Reps)

"Safe House"

21:00 minute AMRAP

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

14 Box Jumps (Rx24/20, S 20/16″)

14 Wall Balls (Rx 20/14, S 16/12)

42 Double Unders (A: 84 singles)

Goal: 7 Rounds (3:00 minutes per round)

Primary Objective: Unbroken Sets of Wall Balls

Secondary Objective: Complete each set in under 3:00 minutes per set

This is a re-test from week 1.

Top scores from week 1: 9 +10, 9, 8+28

Stimulus: Muscular Endurance / Stamina

RPE 8/10

D: Recovery (No Measure)

If time permits

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h