October 10, 2023 - No Comments! Legends – Tue, Oct 10 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Legends Metcon (No Measure) 5 rounds 15 KB RDL 15 KB swings 200' KB farmers carry **Rest 2min** Remaining time: AMRAP 20 Seated knee tucks 15 Letters (Y, T, W)
October 9, 2023 - No Comments! Functional Fitness – Mon, Oct 9 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
October 8, 2023 - No Comments! HGX-FIT – Sun, Oct 8 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 50 Plate to overhead (35/25) **Every break = 100M run** 3 rounds 20 DB Gorilla rows (R/L = 1rep) 20 DB push-ups 20 Vups or Knee tucks *** Rest 2min*** 25 Plate to overhead (35/25) **Every break = 250M run** 1 round 60 DB Gorilla rows (R/L = 1rep) 60 DB push-ups 60 Vups or Knee tucks Time remaining: Mobility
October 7, 2023 - No Comments! Functional Fitness – Sat, Oct 7 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Rounds, increasing intensity on each round 200m Run 20 Alternating Box Step-Ups 15 Russian KBS 10 Burpees B: Metcon (AMRAP - Rounds and Reps) "Four to Tango" 24:00 AMRAP, in Teams of 4 Partner 1: 200m run (A: 14/11 Cal Bike) Partner 2: Max burpee box jump overs (Rx24/20, S 20/16″) Partner 3: Max sumo deadlift high pull (Rx 75/55, S 65/45) Partner 4: Rest Primary Objective: Complete each run in under 1:00 minute Secondary Objective: Complete 8 + Burpee Box Jump overs and 16 Sumo Deadlift High Pulls Stimulus: Lactate Threshold / Upper + Lower Body Muscular Stamina RPE: 8/10
October 6, 2023 - No Comments! Functional Fitness – Fri, Oct 6 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 9:00 EMOM min 1: 30 second Jump Rope min 2:10 Alternating Reverse Lunges + 10 Air Squats min 3: 6 Bar Kip Swings + 6 Jumping Pull-Ups B: Bulgarian Split Squat (Every 2:30, 5 Sets 5 Sets, For Load 5/5 Dual DB/KB Front Rack Bulgarian Split Squat + 3 Weighted Strict Pull-Ups **Record heaviest 5/5 = 10reps**) Lunge with back foot on 12'' box C: Metcon (5 Rounds for reps) “Miss Molly” Every 3:00 minutes, 5 Sets, complete the following: 50 Double unders (A: 100 singles) 20 Wall balls, (Rx 20/14, S 16/12) 10/9ft 5 Pull ups *Add 5 Pull ups each additional set: (5,10,15,20,25) (A: 4-8-12-16-20 Banded Pull-ups) Primary Objective: Complete the workout as written Secondary Objective: Wall Balls: Complete each set unbroken Stimulus: Anaerobic / Quad + Pull-Up Stamina RPE: 8/10
October 5, 2023 - No Comments! Functional Fitness – Thu, Oct 5 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 8:00 minutes for Quality 9/7 Calorie Echo Bike 12 Bear Plank Kettlebell Pull Throughs 5/5 Single Arm Overhead Tall Kneeling to Standing :20 second Reverse Table Top B: Turkish Get Up (8:00 minute EMOM 1/1 Turkish Get-Ups ) C: Metcon (AMRAP - Rounds and Reps) “Bella's Ball” 16:00 minute AMRAP 28/18 Cal Row or Ski or 18/13 Cal Bike 8 Hollow Body Dual DB Bench Press 200ft Farmers carry with DB 8 Strict Handstand Push-ups Load: DB (Rx50/35, S 40/25) Goal: ~ 4 Rounds Primary Objective: Complete as close to 4 rounds as possible Secondary Objective: Complete all movements unbroken Stimulus: Upper Body Push / Midline Strength Conditioning RPE: 6/10 D: Recovery (No Measure) Time permitting: 1:00 minute Down Dog to Updog 1:00 minute Thoracic Extension with Foam Roller 1:00/1:00 1:00 minute Scorpion Stretc h :30/:30 second Thread the Needle Stretc h
October 5, 2023 - No Comments! Legends – Thu, Oct 5 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Legends Metcon (No Measure) 4 rounds 10 BB bent over rows 10/10 DB bent over rows 4 rounds 10/10 DB shoulder press 12 Box step ups Red band paloff press 12-15 per side
October 5, 2023 - No Comments! HGX-FIT – Thu, Oct 5 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 5 rounds 10 Pendlay rows 10 Yate rows 10/10 DB bent over rows 5 rounds 10 BB bicep drag curls 10 Supinated shoulder to overhead 10/10 DB alt bicep curl (static hold at 90 degrees) 5 rounds 10 Lu raises 15/15 red banded paloff press
October 4, 2023 - No Comments! Functional Fitness – Wed, Oct 4 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 7:00, for Quality 10 Bootstrap Squats + Deep Squat Thoracic Rotations 10/10 Single Leg Glute Bridges 10/10 Bird Dogs 8 Inchworm Push-Ups AA: Warm-up (No Measure) Barbell primer: Part A) 3 Sets Power Clean Push Press Front Squat Thruster Part B) 3 Sets Squat Clean Thruster Part C) 3 Sets 1-2 Clusters building weight to working weight B: Cluster (Every 90 seconds, 6 Sets 2 Clusters Start @ 50-55% of Clean and Jerk and Increase to a max for the day *These are not TnG Reps Cluster = Squat Clean Thruster ) Sq Clean Thruster C: Metcon (Time) "Power Smoothie" 8 Sets, for time 7 Bar facing burpees 6 Deadlifts 5 Hang power cleans 4 Thrusters Rest 1:00 minute between sets Load: (Rx 115/75, S 95/65) Primary Objective: Maintaining 1:00 minute per set +/- 5 seconds Secondary Objective Descending splits across Goal: 14:00-18:00 minutes Time Cap: 20:00 minutes *including rest time Stimulus: Anaerobic / Barbell Cycling Efficiency RPE: 8/10 D: Recovery (No Measure) Time permitting: 1:00/1:00 Couch Stretc h 1:00 Childs Pose
October 3, 2023 - No Comments! Legends – Tue, Oct 3 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Legends Metcon (No Measure) 5 rounds 10 Sumo DL (w/barbell) 15 KB RDL 12 Air squats or Curtsy lunge 4 rounds 10/10 Seated DB bicep curls 10/10 Seated DB hammer curls 15 Red banded lat pull downs
