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Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
10 Deep Squat Thoracic Rotations
5 Hang Muscle Snatch
5 Barbell Strict Press
10 Alternating Barbell Cossack Squats
10 Barbell Glute Bridges
B: Back Rack Lunge (12:00 minute Clock to Complete (B and BB)
Back Rack Reverse Lunges
5/5 @ 90% of 5RM From last week
4/4 @ increased load
3/3 @ increased load
Percentage is based on your 5RM Back Rack Reverse Lunges
*Record 3/3 = 6 total*
Rest as needed b/s )
BB: Back Squat (Build up to 75% of 5RM or 65% of 1RM Back Squat
into..
Back Squat
20 Reps @ (65% of 1RM or 75% of 5RM) )
C: Metcon (Time)
"Andi”
For Time:
100 Hang Power Snatches
100 Push Press
100 Sumo Deadlift High Pulls
100 Front Squats
Load: (Rx 55/45, S 45/33)
Time Cap: 20 minutes
Goal: 15:00-20:00 minutes
Primary Objective: Best possible time.
Secondary Objective: maintain a pace of 20 reps or better on the minute
Stimulus: Light barbell cycling / Full Body Conditioning
RPE: 8/10
D: Accessories (Accumulate
5:00 minute Wall Sit
3:00/3:00 Side Plank )
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Every 1:30min for 12min (8 sets)
Max candlesticks using rig
Rest :30sec b/t sets
10 rounds
10 KB plank walk overs
10 KB legs up and over
10 KB RDL
10/10 KB curtsy lunge
100M run
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minute EMOM, Alternating Each minute
minute 1: Choice Machine
minute 2: 10 Hollow Rocks + 10 second Hollow Hold
minute 3: Choice Machine
minute 4: 2 Wall Walks + 10-15 second Hold
B: Metcon (Time)
"Long Distance Romance"
For Time:
57/40 Cal Row or Ski or 40/28 Cal Bike
40/32 Cal Row or Ski or 28/22 Cal Bike
*1 Partner starts on each ,machine and is working to complete calories to complete buy-in
----
100 Partner feet anchored wt. medball sit-ups (Rx24/20, S 20/16″)
50 Wall facing handstand push-ups (combine) (A: box pike handstand push-ups)
100 Partner medball russian twists
50 Synchro Push-Ups
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57/40 Cal Row or Ski or 40/28 Cal Bike
40/32 Cal Row or Ski or 28/22 Cal Bike
*1 Partner Starts on Each Machine and is working to complete calories to complete cash-out
Partners must complete the opposite machine they chose on the buy in
For the medball core movements, both partners are doing the movement, but only one partner is completing the movement with the medball and the ball is passed off each rep, so that the medball is alternating every other rep for each partner.
Goal: 18:00-25:00 minutes
Time Cap: 35:00 minutes
Primary Objective: Complete the workout in under 25:00 minutes
Secondary Objective: Complete each machine segment in under 2:30 minutes
Stimulus: Chipper / Grinder / Midline and Shoulder Stamina
RPE 8/10
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 minute EMOM, Alternating Movements
minute 1: Choice Cardio
minute 2: 10 Bar or Ring Kip Swings + 10 Alternating Single Arm Kettlebell Swings
minute 3: "Barbell Complex"
minute 4: Rest and add a little weight to the barbell
"Barbell Complex"
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Low Hang Power Snatch
Each round decrease by 1 rep on each movement and add a little load
B: Power Snatch (Every 2:00 minutes, 6 Sets
Set 1: 7 Reps @ 60%
Set 2: 6 Reps @ 65%
Set 3: 5 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%
*Record 2 reps*)
C: Ring MU Progression (Toenail Spot Ring Muscle-Up
Box Ring Muscle-Up Transition + Dip
Seated Band Assisted Ring Muscle-Up )
D: Metcon (AMRAP - Rounds and Reps)
"Swing Dance"
12:00 minute AMRAP
3 Ring Muscle Ups (A: Burpee Pull-Ups)
3/3 Single Arm DB/KB Hang Snatches
9 DB/KB Squats
Load: (Rx50/35, S 40/25), (Rx53/35, S 44/26)
Goal: 10 rounds
Primary Objective: Average less than 90 seconds per round
Secondary Objective: Squats: Mix up the positions when performing Kettlebell squats each round. i.e. One round hold on the right shoulder, next round hold on the left, next round hold in goblet position, etc.
Stimulus: Shoulder Stamina / Pulling Endurance / Quad Stamina
RPE: 7/10
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
10:00 minutes, For Quality
200m Run
5/5 Quadruped Thoracic Rotations
:20 Second Extended Reverse Plank Bridge
20 Plank Shoulder Taps
5 Step-Down Box Jumps
B: Bench Press (Take 10 minutes to Establish a 5RM )
C: Metcon (Time)
"Push"
3 Sets, For Time
400m Run (A: 27/22 Cal Bike)
16 Bench Press (Rx135/95, S 115/75)
10 Burpee Box Jump Overs (Rx24/20, S 20/16″)
Rest 1:00 minute between sets
Time Cap: 20 minutes (including rest)
Goal: 12:00-16:00 minutes
Score: Total Running Time
Primary Objective: Increase effort across sets, slowest set to be round 1.
Secondary Objective: Bench Press: Complete each set within two sets or less
Stimulus: Upper Body Press / Stamina
RPE: 7/10
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Legends
Metcon (No Measure)
Moving day
25min AMRAP
1:30 Row/Ski/Bike
15 KB RDL
15 KB swings
Farmers carry
Rest 1:30-2min b/t sets
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
6 rounds
Supersets
12 Pendlay rows
24 DB/KB Gorilla rows
**Rest 1min b/t sets**
5 rounds
Supersets
20 BB bicep curls
20 BB shoulder to overhead (supinated grip)
12 Plate Lu raises
**Rest 1min b/t sets**
Core: Remaining time
Straight leg weighted sit-ups (Wall ball)
**Arms straight and close to earlobes**
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality (8:00 minute Cap)
1:00 minute Row (:30 ez, :20 Mod, :10 Hard)
10 Alternating Cossack Squats
10/10 Single Leg Glute Bridges
8/8 Bird Dogs w/Pause
:20 second Dead-Bugs
B: Back Rack Lunge (Every 2:00 minutes, 4 Sets
5 Reps/Leg
Perform all 5 reps on one leg, then all 5 reps on the other leg
start @ 100% of your 10RM. Increase load for max effort.)
C: Metcon (2 Rounds for time)
"Walk Away"
21/17 Cal Row or Ski or 15/12 Cal Bike
50ft Dual Dumbbell Farmers Lunge
15/12 Cal Row or Ski or 11/8 Cal Bike
50ft Dual Dumbbell Front Rack Lunge
9/7 Cal Row or Ski or 6/4 Cal Bike
50ft Mixed Rack + Overhead Walking Lunge
Rest 2:30 minutes
*switch to a different machine if possible
30/21 Cal Row or Ski or 21/15 Cal Bike
50ft Dual Dumbbell Farmers Lunge
21/15 Row or Ski or 15/11 Cal Bike
50ft Dual Dumbbell Front Rack Lunge
13/10 Cal Row or Ski or 9/7 Cal Bike
50ft Mixed Rack + Overhead Walking Lunge
Mixed Rack + Overhead Walking Lunge = Front Rack + Overhead Position
Load: (Rx50/35, S 40/25)
Goal: 5:00-7:00 minutes / Set, 12:00-16:00 Running Time
Time Cap: 25:00 Total Clock Time
Primary Objective: Complete each set in sub 6:00 minutes
Secondary Objective: Keep the lunges unbroken
Stimulus: Leg Stamina / Unilateral Muscular Endurance
RPE: 7/10
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 minute EMOM, Alternating Movements
minute 1: Choice Cardio
minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups
minute 3: "Barbell Complex"
minute 4: Rest and add a little weight to the barbell
"Barbell Complex"
3 High Hang Muscle Clean
3 Hang Power Clean
3 Push Press
3 Front Squat
3 Split Jerk
Each round decrease by 1 rep on each movement and add a little load
B: Weightlifitng complex (Weight)
"Clean and Jerk Complex"
Every 3:00 minutes, 5 Sets
High Hang Squat Clean + Split Jerk
Hang Squat Clean + Split Jerk
Squat Clean + Split Jerk
Starting @ 70% of 1RM Clean and Jerk, Building over 5 Sets
*Not TnG
Rest as needed between sets
C: Metcon (Time)
"Barra Bella”
For Time
10-8-6-4-2
Deadlifts
Hang Power Cleans
Shoulder to Overhead
Load: (Rx155/105, S 125/85)
Primary Goal: 5:00-7:00 minutes
Time Cap: 12:00 minutes
Primary Objective: Best time
Secondary Objective: Hang Power Cleans: Focus on an explosive hip extension and a quick pull under the bar
Stimulus: Barbell Cycling / Grip / Posterior Chain
RPE: 8/10