Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

A: Bench Press (3 at 68%
3 at 78%
3+ at 88%)

Metcon (No Measure)

8 sets

10 DB pullovers

10 DB rear flys

Immediately into...

6 sets

10 BB weighted skull crushers

10 BB weighted close grip press

Remaining time:

Fulcrum DL with weighted barbell

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

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

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

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

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

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

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

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

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00, for Quality

1:00 minute Row (:30 easy, :20 moderate, :10 hard)

10 Bar Kip Swings

6 Rower Pike-Up

6 Rower Ab Roll-Outs

B: Metcon (Time)

"Eight Pack"

For Time:

80/64 Cal Row or Ski 56/45 Cal Bike

40 Toes to bar

60/48 Cal Row or Ski 42/33 Cal Bike

60 Alternating V-ups

40/32 Cal Row or Ski 28/22Cal Bike

80 Abmat Sit-ups

20/16 Cal Row or Ski 14/12 Cal Bike

Goal: 15:00-20:00, Time Cap: 30:00

Primary Objective: Complete in fastest overall time

Secondary Objective: Create a plan of attack and try to maintain sets of 5+ per core exercise

Stimulus: Core / Hip Flexors

RPE: 7/10

C: Accessories (Time permitting:
3 Sets, for quality
12 Dual kettlebell bent over rows
12 Tall kneeling banded lat pull-downs
:24/:24 Side star plank )