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 )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

5 rounds

10 Sumo DL (w/barbell)

15 KB RDL

12 Air squats or Curtsy lunge

4 rounds

10/10 Seated DB bicep curls

10/10 Seated DB hammer curls

15 Red banded lat pull downs

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

A: Bench Press (5 at 60%
5 at 70%
5+ at 80%
***last set - goal is 7-12 reps***)

B: Metcon (No Measure)

8 rounds

8 DB pullovers

8 DBs close grip bench press

8 Diamond push-ups

Immediately into..

4 rounds: Tall kneeling

12 DB tricep ext (behind the neck)

12 DB crush grip bicep curls

12 DB crush grip chest press

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, For Quality

200m Run

5/5 Worlds Greatest Stretch

8/8 Quadruped Throacic Rotations

"Barbell Complex"

3 Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance

B: Snatch (Every 3:30 minutes, 3 Sets
3 Squat Snatch @ 75%
2 Squat Snatch @ 80%
1 Squat Snatch @ 85%
Rest only as long as it takes to adjust loads
Perform as quick singles
**Record heaviest single**)

C: Metcon (Time)

"Helanasty"

3 Rounds for time

21 Alt DB Snatch (Rx50/35, S 40/25)

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

12 Overhead squats (Rx 115/75, S 95/65)

Goal: 9:00-13:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Achieve best overall time

Secondary Objective: Complete all movements unbroken

Stimulus: High End Aerobic + Muscular Stamina

RPE: 9/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

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: Core stability/Obliques

3-5 rounds

10/10 Fulcrum deadlifts (15kb BB) add little weight.

**Tempo: Eccentric :03sec**

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets @ Each Station

:30 seconds on, :15 second Transition / Rest

Bike ,Row Ski

Kettlebell Deadlifts

Alternating Box Step-Ups

Cossack Squats

Hollow Rocks

B: Metcon (Time)

"Up and Up"

Complete with a Partner for Time

10-20-30-40-50

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

Box Jumps (Rx24/20, S 20/16″)

Abmat Sit-Ups

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

Calories

(Female Calories 7-14-21-28-35)

*Work can be split as desired with your partner

*Special note: If you have a male/female pairing and you are scaling this even across men do 10 calories and women do 7

So male/female teams pairing would look like (8-17-25-34-42)

Goal: 30:00-35:00 minutes

Time Cap: 40:00 minutes

Primary Objective: Maintaining a pace of 20+ Reps / minute

Secondary Objective: Split the workload even across all movements

Stimulus: Muscular Endurance and Aerobic Stamina

RPE: 8/10

C: Accessories (Accumulate
2:00 minutes Hollow Hold
1:00/1:00 Side Star Plank )

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 Mountain Climber to Deep Lunge Stretch

minute 3: "Barbell Complex"

minute 4: 5 Burpee Bar Touches + 5 Jumping Pull-Ups

"Barbell Complex"

3 High Hang Muscle Clean

3 Front Squats

3 Push Press

3 Hang Squat Clean

3 Push Jerk

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

AA: Warm-up (No Measure)

Primer

1 Slow Pull Clean

2 Squat Cleans

2 Push Jerks

B: Metcon (Time)

“The Lyon”

5 Sets, For Time:

7 Squat Cleans

7 Shoulder-to-Overheads

7 Burpee Chest-to-Bar Pull-Ups

Load: (Rx 165/110, S 145/85)

2 minutes Rest between rounds

Time Cap: 25 minutes (including rest)

Goal: Sub 20:00 minutes

Use a pull-up bar that is 6 inches above your max reach when standing.

Primary Objective: Achieve best possible time

Secondary Objective: Barbell cycling: Focus on form and unbroken on the shoulder to overhead

Stimulus: Barbell Conditioning / Full Body Muscular 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 (6:00 minutes)

:24 Second Wall Thoracic Extension Pulses

12 Banded Face Pulls

6/6 Single Arm Dumbbell Upright Row

6 Inchworm Slides

B: Gymnastic Skills (Every 2:00 minutes, 5 Sets
:30 seconds of working time accumulating
Rest the remainder of the 2:00 minutes before next set
Rx The square handstand walk
Rx Freestanding HS plate walks
S HS plate walks (wall supported)
A Box plate walks)

C: Metcon (4 Rounds for reps)

"Domino"

4 Sets of the following:

3:00 minutes On : 1:00 minutes Rest

3 Wall Walks

12/9 Cal Row or Ski or 8/6 cal Bike

2 Wall walks

15 Toes to bar

1 Wall walk

Max Alt DB hang snatch (Rx50/35, S 40/25)

Goal: 10+ Rep on Alt DB hang snatch

Primary Objective: Complete the buy-in movements in 2:30 or less

Secondary Objective: Maintain unbroken reps on the toe to bar and wall walks

Stimulus: Upper Body / Midline Conditioning

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

Interval training: 3 rounds

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

Station 1: Rowing

Station 2: 5 KB Sumo deadlift high pull

Station 3: Bike

Station 4: 5 DB Single arm shoulder press

Station 5: Ski

Station 6: Box step ups