Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Rounds: Unilateral - pick one DB

10/10 Bent over rows

10/10 Tall kneeling Arnold press

10/10 Renegade rows

10/10 Single arm RDL

100M Overhead carry (right down/left back)

into...

Time remaining: Shoulder/Core stability/Obliques

3-5 rounds

12 Lu raises (use plate)

10/10 Fulcrum deadlifts (add weight to BB)

**Tempo: Eccentric :03sec**

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, Increasing Intensity

200m Run

10 Goblet Cossack Squats

5/5 SA Bottoms Up KB Press

20 Bear Plank Shoulder Taps

B: Metcon (Time)

"No Strings Attached"

4 Rounds

Partner 1: 400m Run (A: 27/22 Cal Bike)

Partner 2:

25ft Dual KB/DB Farmers walking lunges

10 Dual KB/DB Push press

25ft Dual KB/DB Front rack walking lunges

3 wall walks

Partner 2: 400m run

Partner 1:

25ft Dual KB/DB Farmers walking lunges

10 Dual KB/DB Push press

25ft Dual KB/DB Front rack walking lunges

3 Wall walks

Load: KB (Rx53/35, S 44/26), DB (Rx50/35, S 40/25)

Time Cap: 30:00

Goal: 18:00-25:00

Partner 1 will start on the 400m Run, while partner 2 starts on the walking lunges, kb/db push press, and wall walks. Both partners must finish with their set before they can switch stations and move on the next round. This means that if partner 1 is not back from the run by the time partner 2 is done with there set of walking lunges, push press and wall walks, partner 2 must wait until partner 1 is back.

Primary Objective: Minimal rest time as possible. Goal is to have the run take just about as long as the working set.

Secondary Objective: Try to beat your partner to finish each one of your sets as a fun little competitive goal to keep things moving quickly today.

Stimulus: Shoulder / Midline / Quad Stamina

RPE: 9/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes for Quality:

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

10/10 Dual DB Staggered Stance RDL

15 Air Squats

20 Alt Bird-Dogs

:30 Second Deadbugs

B: Deadlift (Take 15 minutes to Establish 5RM Deadlift

)

C: Metcon (Time)

“Bye Bye Bye"

5 Rounds, For Time:

10 Dual Dumbbell Power Cleans (Rx50/35, S 40/25)

15/12 Cal Row or Ski or 11/8 Cal Bike

20 Wall Balls, (Rx 20/14, S 16/12) 10/9 ft target

Time Cap: 20:00

Goal: 12:00-16:00

Primary Objective: Complete each round in sub 3 minutes

Secondary Objective: Complete each movement unbroken

Stimulus: Posterior Chain / Power Output

RPE: 8/10

D: Recovery (No Measure)

1:00/1:00 Couch Stretch

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

6 Inchworm Push-Ups

10 Prone Swimmers

:15 second Passive Hang + :15 Active Hang

5/5 Single Arm Ring Row (2020 Tempo)

B: Pull-ups (Max Unbroken Strict Pull-Ups )

C: Rope Climb (Skill and progression)

D: Metcon (Weight)

"Here We Go Again"

20:00 minute EMOM

min 1: 12 Dual DB Bench Press (Rx50/35, S 40/25)

min 2: 3/2 Rope Climbs, 15 ft (A: 3 Rope Pull to Stands

or 10/8 Strict Chin-Ups)

min 3: 50 Double Unders (A: 100 singles)

min 4: 100ft Farmers Carry, For Load

*Record heaviest DB/KB Farmers Carry and DO NOT DROP DBS/KBS

*

Primary Objective: Rope Climbs: complete the prescribed reps in the minute and work on efficiency

Secondary Objective: Completing all other movements in 35 seconds or less

Stimulus: Upper Body Muscular Stamina / Grip

RPE: 7/10

E: Accessories (Accumulate : Time permitting
100 Banded Bicep Curls
50 DB Chest Flys
100 Banded Tricep Extensions )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner workout

For 12 min

Partner 1: 100M Farmers carry (high/low)

Partner 2: Box step ups

***Rest 2min

For 12 min

Partner 1: 15 box squats

Partner 2: Wallball hold

***Rest 2min

Time remaining (Y,T,W)

15 reps each letter

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Supersets: 30-32min time cap

5 sets

15 BB bent over rows (weighted)

15 BB bicep curls

5 sets

15 BB Yates rows (weighted)

15 BB supinated shoulder to overhead

5 sets

15 BB Pendlay rows

15 BB skull crushers

***

At the 45min mark

Superset: 10 min

12/12 Fulcrum DL

20/20 Paloff press (red band)

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: 12-14 Alternating Single Arm Kettlebell Swings

minute 3: "Barbell Complex"

minute 4: Rest and add a little weight to the barbell

Each round decrease by 1 rep on each movement and add a little load

B: Snatch complex (Weight)

The Snatch Unbroken Complex"

Every 3:00, 5 Sets

Sq Snatch

Overhead Squat

Hang Snatch

Overhead Squat

Sq Snatch

Start @ 60% of 1RM Snatch ALL UNBROKEN

C: Metcon (Time)

"The Hurricane"

For Time:

30/21 Cal Row or Ski or 21/15 Cal Bike

21 Power Snatches (Rx 75/55, S 65/45)

21/15Cal Row or Ski or 15/11 Cal Bike

15 Power Snatches

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

9 Power Snatches

21/15 Cal Row or Ski or 15/11 Cal Bike

15 Power Snatches

30/21 Cal Row or Ski or 21/15 Cal Bike

21 Power Snatches

Goal: 8:00-13:00

Time Cap: 18:00

Primary Objective: Complete within the time cap

Secondary Objective: Complete each set of snatches in less than 2 breaks

Stimulus: Aerobic Power / V02 Max / Barbell Cycling

RPE 9/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

6 Shuttle Runs (25ft /25ft) (8m/8m)

1 Wall Walk

10 second Nose to Wall Handstand Hold

10 Bar Kip Swings

:15 second Tuck L-Hang

B: Handstand Push-ups (RX: Max Unbroken Strict Handstand Push-Up Test

A: Box Pike Handstand Push-Ups or
B: Max Push-Ups )

C: Gymnastic Skills (Handstand Walk Progressions )

D: Metcon (5 Rounds for distance)

"I'll Never Stop"

5 Sets, For Max Distance

2:30 AMRAP

7/5 Strict Handstand Push-Ups (A: Box Pike Strict Handstand)

200m Run (A: 14/11 Cal Bike)

10 Toe to Bar (A: Hanging Knee Raises)

Max Distance Handstand Walk (A: Max Wall Walks)

Rest 1:15 between sets

Primary Objective: Complete the work in 2:00 or less to allow for 30 seconds on handstand walk

Secondary Objective: Complete 25ft (8m)+ of HSW

Stimulus: Gymnastics Conditioning / Interference

RPE: 8/10

E: Accessories (Accumulate: Time permitting
90 second L-Sit
75 Banded Face Pulls
60 Banded Hamstring Curls )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

AMRAP 5min

10 KB RDL

10 KB swings

***Rest 2min***

AMRAP 7min

8 KB RDL

8 KB swings

8 KB high pull

***Rest 2min***

AMRAP 9min

6 KB RDL

6 KB swings

6 KB high pull

6/6 KB bent over rows

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Unilateral: 8 rounds (4 per side)

30-35min time cap

15 DB bench press

15 DB seated Arnold press

15 DB bent over rows

15 DB single leg DL

**Complete right side then switch to left side**

***NO MORE than 2 DBs***

Rest 2min

Core: EMOM 10

1. Abmat sit-ups

2. Russian twist

3. Vups

4. Scissor kicks

5. Flutter kicks

6. Ankle touches

7. Plank (forearm - up/up/down/down)

8. Side plank - pulse, right side

9. Side plank - pulse, left side

10. Hollow rock