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

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

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

Strength: w/ partner

5-7 sets

8 Sumo deadlift

10 Box step ups (hands against the wall)

5 rounds

10/10 DB hang (high pull

10 DB crush grip bicep curl

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

A: Bench Press (Time cap 10min
5 at 68%
3 at 78%
Max effort at 88% (goal is 5+reps)
**Percentage of 1RM**)

B: Metcon (No Measure)

5 rounds - (Time cap 12min)

8 DB pullovers (heavy)

8 Hindu push-ups

8 Standing flys

5 rounds - Medball (Time cap 12min)

5/5 Offset push-ups (One on/One off)

5 Both hands on

5 Feet on

Time remaining:

Candlesticks

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes for Quality

:30 seconds Jump Rope Practice

10 Deep Lunge Mountain Climbers

:15 second Active Hang + :15 Second Passive Hang

8 Ring Rows @ 2020 Tempo

:15 second Tuck L-Hang

B: Metcon (Time)

"Jumpin' Jive"

3 Rounds, For Time:

100 Double Unders (A:200 singles)

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

“X” Gymnastics Movement

"X" Gymnastics:

Round 1: 33 Toe to Bar

Round 2: 22 Strict Pull-Ups

Round 3: 11 Body Blasters

Body Blaster = Burpee + Pull-Up + Knee to Elbow

Goal: 11:00-15:00 minutes

Time Cap: 20:00 minutes

Primary Objective: Complete the workout in under 15:00 minutes

Secondary Objective: Keep each gymnastics movement to 2 minutes or less

Stimulus: Muscular Endurance / Gymnastics Pulling / Aerobic Stamina

RPE: 8/10

C: Bodybuilding (No Measure)

3 Sets

Bicep 21s

Rest as needed between set

7 Lower Half Reps

7 Upper Half Reps

7 Full Range of Motion Reps

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

6min AMRAP (One DB 50/35)

6 Goblet squats

6 Front rack lunges

6 Cyclist squats (25# plate)

100M run

***Rest 2min***

8min AMRAP (One DB 50/35)

8/8 Gorilla rows

8/8 Renegade rows

8/8 Bent over rows

100M run

***Rest 2min***

10min AMRAP (Only one pair of DBs)

10 Floor press

10 Close grip press

10 Tall kneeling Arnold press

***Remaining time: mobility/core

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, for Quality

15/12 Calorie Row

10 Bar or Ring Kip Swings

:15 second Ring Support Hold

6/6 Acher Ring Rows

10/10 Single Arm Dumbbell Push Press

B: Gymnastic Skills (Bar Muscle-Up Progression
Ring Muscle-Ups
-Seated Banded Ring Muscle-Ups
-Box Ring Muscle-Up Transitions )

C: Metcon (Calories)

"Canto De Ossanha"

Partner WOD

8 Rounds for max calories

3:00 minute AMRAP

10 *Muscle-ups (A: Burpee Pull-Ups)

10 Push Jerk (Rx135/95, S 115/75)

-Max Calorie Row in the remaining time

No rest between AMRAPs

Today, we will be splitting the work between you and your partner. This means that you will hit 5 ring muscle-ups each into 5 push jerks each and then max calories on the rower alternating as you like in the remaining time.

Alternating each round between ring and bar muscle-ups

Sub for Muscle-ups is burpee pull-ups

Primary Objective: Hit 20/16+ Calories on the rower each round

Secondary Objective: Complete the buy-in for each round in 2:00 minutes or less

Stimulus: Upper body push pull / muscular stamina and aerobic capacity

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

6:00 minutes, For Quality

10 Bootstrap Squats

5/5 Pendulum Lunges

10 second Hollow Hold

10 second Arch Hold

B: Back Squat (Take 8:00 minutes to build
1 x 20 reps
Suggested % is 70% of 5RM )

C: Metcon (2 Rounds for time)

"The Influence"

Part A) 0:00-15:00 minutes

Complete For Time

1000m Run (A:1000m row)

75ft Single arm suitcase walking lunges (Rx70/50, S 60/40)

85/60cal row or ski or 60/42 Cal Bike

40 GHD sit-ups (A:V-Ups)

20 Goblet squats

Time Cap: 15:00 minutes

Part B) @ 20:00 minute mark

Complete for time

800m Run (A: 800m Row)

60 Air squats

40 GHD sit-ups

29/20cal row or ski or 20/14 Cal Bike

Time Cap: 12:00 minutes

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes for Quality

10 Alternating Bird-Dogs

8/8 Quadruped Thoracic Rotations

8 Walking Inchworm Push-Ups

20 Glute Bridges

:20 / :20 second Single Leg Glute Bridge Pause

:20 second Extended Reverse Plank Bridge

B1: Bench Press (Every 2:00 minutes, 10 Sets Alternating Stations
Station 1: Bench Press
Station 2: Deadlift

Bench Press
6 Reps @ 73%
5 reps @ 78%
4 Reps @ 83%
3 Reps @ 87%
2 Reps @ 90%+

*Record 90%+
**See B2 for Deadlift**)

B2: Deadlift (6 Reps @ 73%
5 reps @ 78%
4 Reps @ 83%
3 Reps @ 87%
2 Reps @ 90%+ )

C: Metcon (AMRAP - Rounds and Reps)

"Future Sound"

6:00 minute AMRAP

3-6-9-12-15-18...

American Kettlebell Swings (Rx70/53, S 53/44)

Burpees

Extra Instructions / Points of Performance

Primary Objective: Complete the round of 15 and 15

Secondary Objective: Maintain unbroken reps across all sets

Stimulus: Posterior Chain / Anaerobic

RPE: 9/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

5 Rounds

10 Barbell bent over rows

10 Seated dumbbell hammer curls

10 Seated dumbbell shoulder press

5 Rounds

2min cardio machine

15 Slam balls (front and rotational)