Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Total Running Time (12:00 minutes or less)

3 Sets

1:00 minute Cardio Choice

2 Wall Walks

8/8 Single Leg Glute Bridges

10 Alternating Bird-Dogs

into..

3 Sets

8 Behind the Neck Barbell Strict Press

8 Sumo Stance Goodmornings

8 Barbell Reactive Squat Jumps

Load: 45/35lb, (20/15kg)

B: Push Jerk (9:00 minute EMOM, Adjusting Load Each Minute
minute 1: 3 Reps @ 70%
minute 2: 2 Reps @ 75%
minute 3: 1 Rep @ 80% )

C: Metcon (Time)

“Deadlift Groove”

3 Sets, For Time:

9-7-5

Deadlifts

Ring Dips (A: band or Box dips)

Rest 2:00 minutes between sets

Score: Total Time (including rest)

Set 1: (Rx 185/125, S 155/105)

Set 2: (Rx 225/155, S 165/115)

Set 3: (Rx 265/185, S 175/125)

Goal: 2:00-4:00 minutes / Set

Time Cap: 4:00 minute / Set

(16:00 minutes Running Time)

Primary Objective: Deadlift tng rep technique and efficiency

Secondary Objective: Maintaining full range of motion and lockout positions on the Ring Dip

Stimulus: Complementary Couplet / Posterior Chain and Upper Body Push

RPE: 7/10

D: Accessories (Part A)
Strict Handstand Push-Up Development
8 x 35% of Max Unbroken reps
Rest as needed between sets

Part B)
5 Sets
8/8 Single Leg Barbell Hip Thrust
8/8 Half Kneeling Banded Pallof Press with Rotation )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

1:00 minute Row

8/8 Single Arm Kettlebell Upright Row

5/5 Half Kneeling Kettlebell Press + Windmill

10 second Top of Pull-Up Hold + 5 second Eccentric + 10 second Active Hang

4-6 Sliding Inchworm

B: Gymnastic Skills (12:00 minute Time Cap
Strict Pull-Up Development
8 (sets) x 35% of Max Unbroken Reps
Rest as minimally to complete the sets unbroken )

C: Metcon (AMRAP - Rounds and Reps)

"On Loop"

20 minute AMRAP

100 Double Unders (A:200 singles)

500/425m Row

10/10 DB Hang Power Snatch (Rx50/35, S 40/25)

50ft (15m) Handstand Walk (A: 5 Wall Walks)

Score: Rounds + Reps

Primary Objective: Total Rounds & Reps

Secondary Objective: Mental Strength and Pacing

Today strive to accumulate 4-5 rounds of the chipper. This workout will challenge you mentally and physically to ensure you keep moving the entire time.

RPE: 8/10

Stimulus: Chipper / Pacing / Upper Push + Pull

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Legends

Metcon (No Measure)

EMOM 9

1. Row

2. DB hang power cleans (switch every 5 reps)

3. Air squats

Rest 2min

EMOM 9

1. Row

2. DB shoulder to overhead

3. Banded lat pulls

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - HGX-FIT

A: Bench Press (5 at 70%
5 at 75%
5+ at 80%)

B: Metcon (No Measure)

5 Rounds

8 DB pullovers

10 Diamond push-ups

12 DB standing flys

5 Rounds

10 DB Wall supported bicep curls (together)

10 DB Hammer curls

20 BB Reverse curls

Remaining time: 150 weighted sit-ups

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

60 Second Machine of Choice (Easy pace)

:20/20 Second Side Plank

50ft (15m) Bodyweight Walking Lunge

10 Air Squats

:15 second Active Tuck L-Hang

10 Barbell Bradford Presses w/lockout @ 45/35lb (20/15kg)

B: Back Squat (Every 2:00 minutes, 5 Sets
2 Sets x 3 Reps @ 100% of 5RM
2 Sets x 5 Reps @ 90% of 5RM
1 Set x 20 reps @ 65% of 5rm )

C: Metcon (Time)

"Thruster Thrills"

For Time

21-15-9

Toes to Bar (A: Strict Knee Raises)

Thrusters (Rx 95/65, S 75/55)

Bar Facing Burpees

Goal: 8:00-11:00 minutes

Time Cap: 14:00 minutes

Primary Objective: Complete each set of thrusters in 3 sets or less

Secondary Objective: Start each set of toe to bar with a big unbroken set

Stimulus: Midline / Muscular Stamina

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

3 Rounds: Unilateral DB 50/35

10/10 Bent over rows

10/10 Seated Arnold press

10/10 Renegade rows

20 RDL (crush grip)

20 Bear plank pull through

100M Overhead carry (right down/left back)

into...

Time remaining: Accessories

Tall kneeling position: Small plates/light DBs

10 Yu raises

10 Front delt raises

10 Lateral delt raises

20/20 Banded Paloff press (Athletic position)

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

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

60 Second Machine of Choice (Easy pace)

10/10 Single Arm Dumbbell High Pulls , Light Load

10/10 Single Leg Dumbbell RDLs, Light Load

10/10 Single Leg Glute Bridges

:30/30 Second Banded Front Rack Stretch

B: Weightlifitng complex (Weight)

Every 4:00 minutes, 4 Sets

Complete

1 "Clean and Jerk Complex"

5 Weighted Strict Pull-Ups

"Clean and Jerk Complex"

Power Clean

1 Floating Squat Clean

2 Split Jerks

(unbroken)

C: Metcon (Time)

"Mojo Dojo Casa House"

3 Rounds for Time

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

21/14 Cal Row or Ski or 15/10 Cal Bike

10 Bar Muscle-Ups (A: 20 Kipping Pull-Ups)

Time Cap: 18:00 minutes

Goal: 8:00-12:00 minutes

The focus today is on pure output and moving quickly. The bar muscle-ups are meant to be the crux of the workout, Keep a strong pace on the wall balls and bike.

Primary Objective: Unbroken Wall Balls and complete the Bar Muscle-Ups in 2 sets or less

Secondary Objective: Finish the workout in 10:00 minutes or less

Stimulus: Muscular Endurance / Aerobic Power

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row (:30 ez,:20 mod,:10 hard)

15 Hollow Rocks

200m Run

20 Mountain Climbers

Metcon (4 Rounds for time)

"Barbieland"

Every 10:00 minutes, 4 Sets

400/350m Row or Ski

20 GHD Sit-Ups (A: Abmat Sit-Ups)

400m Run (A: 27/22 Cal Bike)

20 Burpees

Score = Combined interval time

Extra Instructions

Goal / Set: 6:00-7:00 minutes

Time Cap / Set: 8:00 minutes

Primary Objective: Hold 5k pace for the row and the run

Secondary Objective: Complete each set in 7:00 minutes or less

Stimulus: Midline Conditioning / Aerobic Stamina

RPE: 7/10

Mobility (No Measure)

:60sec Half Kneeling Hamstring Stretch

:60sec Pigeon

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

7 Rounds

7 KB Russian swings

7 KB Sumo deadlift

7 KB Sumo high pull

100M Farmers carry (right down/left back)

Remaining time:

15 Bench knee raises

10/10/10 Letters "Y, W, T" small plates