Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

Strength: Back

5 Rounds

10 Barbell bent over rows

10 Ring rows

5 Rounds

10 DB crush grip bicep curls

10 Red band tricep ext

4 rounds

12 Red banded Paloff presses

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Pendlay Row (5 x 10 at 75% of 1RM)

Metcon (No Measure)

Superset:

4 sets

10 Yates rows

10/10 SA bent over rows

10 DB crush grip bicep curl (60/40#)

Rest 2min

4 sets: Tall kneeling - Pair of DBs

10 Shoulder press

10 Front delt raises (together)

10 Yu raises

Finisher: remaining time - continue to switch after completing rep count

15 Half kneeling Paloff presses

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

:30 seconds Jumping Rope

10 Cossack Squats

20 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridge w/Pause

:30 second Alternating Dead-Bugs

B: Back Rack Lunge (12:00 minute Clock
Barbell Back Rack Stationary Reverse Lunge
1 x 10/10 @ 65%
1 x 8/8 @ 70%
2 x 6/6 @ 75%

Rest 2:00 minutes b/t sets
Based on 10rm lunge from last week.
*Superset with :30 sec wall facing HSTD hold or freestanding HSTD hold)

C: Metcon (Time)

"Trampoline"

3 Rounds for Time

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

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

75 Double Unders (A: 150 singles)

Goal: 11:00-15:00 minutes

Time Cap: 20:00 minutes

Primary Objective: Complete each movement in 2 sets or less

Secondary Objective: Complete each round in under 4:00 minutes

Stimulus: Midline / Shoulder Stamina

RPE: 8/10

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 Ski Bike or Run

10 S capular Pull-Ups (1 sec pause on each contraction of the lats at the top)

10 Alternating Single Arm Russian Kettlebell Swings

5/5 Archer Ring Rows

20 Plate Toe Taps

B: Pull-up progression (8 Rounds for reps)

RX & Scaled:

8 Sets x 30% of Max Unbroken Reps

Minimal rest between sets to maintain unbroken reps

Adjusted:

8 Sets x 30% of Max Unbroken Reps

Complete with Green, Blue or Red Band

C: Metcon (3 Rounds for reps)

"Slingin' and Swingin'"

3 Sets:

8:00 minute AMRAP

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

29/20 Cal Row or Ski or 20/14 Cal Bike

20 American Kettlebell Swings (Rx53/35, S 44/26)

10 Kipping Pull-Ups (A: strict banded pull-ups )

Rest 2:00 minutes between sets

*Always start back at the 400m Run

Primary Objective: Get back through the 400m Run on each set

Secondary Objective: Finish the Run and cals in under 4 minutes each round

Stimulus: Aerobic + Muscular Stamina / Pulling Muscular Endurance

RPE: 7/10

D: Recovery (No Measure)

1:00 minute Seated Chest Stretch

2:00 minute Saddle Pose

1:00 minute Seated Forward Fold

1:00 / 1:00 minute Couch Stretch

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

Interval training: 4 rounds

Every 2min (:90sec work/:30sec rest)

Station 1: Rowing

Station 2: 5 KB Sumo deadlift + 5 KB Russian swings

Station 3: Bike

Station 4: 5 DB Single arm shoulder press

Station 5: Ski

Metcon (No Measure)

Interval training: 4 rounds

Every 2min (:90sec work/:30sec rest)

Station 1: Rowing

Station 2: 5 KB Sumo deadlift + 5 KB Russian swings

Station 3: Bike

Station 4: 5 DB Single arm shoulder press

Station 5: Ski

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Decline bench press: 5 x 5

85% from last week's (heavy 2)

Immediately into..

4 rds

10 DB pullovers

12 DB standing flys

10 Diamond push-ups

into..

3rds

25 GHDs or weighted sit-ups

20 BB reverse curls

25 Vups

20 BB bicup curls

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8 minute EMOM, Alternating each minute:

Minute 1: 45 Second Machine of Choice (Easy pace)

Minute 2: 5/5 World's Greatest Stretch

Minute 3: 6 Walking Inchworm Push-Ups

Minute 4: 20 Air Squats + :20 second Hollow Hold

B: Bench Press (Every 2:00 minutes, 4 Sets
Bench Press
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 80%
Set 3: 5 Reps @ 85%
Set 4: 5 Reps @ 85%
Percentage is based on your 3rm Bench Press (3RM is ~87.5-90% of 1RM))

BB: Back Squat (Take 5:00 minutes to Warm-Up to Weight
Back Squat
1 Set of 20 reps @ 55% of 5RM (5RM is ~85-87% 1RM))

C: Metcon (AMRAP - Rounds and Reps)

"Push Pop"

8:00 minute AMRAP

2 Back Squats (Rx 315/205, S 245/175) (A: should not exceed 80% of 1RM)

4 Dumbbell Deficit Push-Up

6 Dual Dumbbell Burpee Step-Ups (Rx24/20, S 20/16″)

:10 second L-Sit *on Dumbbells (A: 10 Hollow Hold)

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

Primary Objective: Complete Each Movement Unbroken

Secondary Objective: Complete ~4 Rounds

Stimulus: Strength Conditioning / Lower Body + Upper Body Push

RPE: 8/10

D: Accessories (3set, For Quality
1min plank Hold
16 V-Ups )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

3 Rds

15 KB Sumo high pull

15 KB Goblet squats

15 KB American swings

100M KB SA overhead carry

Rest 3min

1 Rd

45 KB Sump high pull

45 KB Goblet squats

45 KB American swings

100M KB SA overhead carry

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets: For Quality

9/7 Calorie Echo Bike

5 Burpee Broad Jumps

12 Alternating Hang Dumbbell Snatch

10/10 Single Leg Glute Bridge w/ Pause

B: Metcon (8 Rounds for time)

"Out of Time"

Every 4:00 minutes, 8 Sets

Both Partners Complete

5 Devils Press (Rx50/35, S 40/25)

13/10 Cal Row or Ski or 9/7 Cal Bike

12 Line Facing Burpees

Score = Combined Time of All Intervals

Primary Objective: Complete each set in under 1:50 per partner (3:40 total time)

Secondary Objective: Complete the line facing burpees in under 30 seconds on each set

Stimulus: Lactate Endurance / Sprint / Anaerobic

RPE 9/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

400m Run, Easy

Into

2 Sets, For Quality:

:30 Second GHD Sorenson Hold into :30 Second GHD Face Up Hold

10 Bodyweight Cossack Squats

10 Second Rig Dead Hang Hold + 10 Scapular Pull-Ups + 10 Second Top of Pull-Up Hold

Into

400m Run, Moderate

**If you’re unable to complete the Top of Pull-Up Hold unassisted, please complete a Top of Ring Row Hold.

B: Back Rack Lunge (Take 12:00 minutes to Establish

A. Barbell Back Rack Stationary Reverse Lunge
Establish a 10RM / Leg

B. Max Unbroken Strict Pull-Ups )

C: Bar Muscle-ups (Progressions)

D: Metcon (Time)

"Flight"

3 Rounds for Time

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

16 Pull-Ups (A: strict banded pull-ups )

12 Front Squats (Rx135/95, S 115/75)

8/6 Bar Muscle-Ups (A: Burpee Jumping Pull-Ups)

Time Domain: 9:00-14:00 minutes

Time Cap: 17:00 minutes

Primary Objective: Complete the gymnastics components in 2 sets or less

Secondary Objective: Keep the run @ sub 5k pace and unbroken Front Squats

Stimulus: V02 Max / Muscular Stamina

RPE 8/10