Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality (6:00 minutes)

1:00 minute Cardio Choice

10 Bootstrap Squats

10 Theraband Inverted Raises

10 Banded Face Pulls

6/6 single Arm Ring Rows

into..

(4:00 minutes to Complete)

3 Sets w/Empty Barbell 45/35lb, (20/15kg)

4 Hang Snatch High Pulls

4 Hang Muscle Snatch

4 Overhead Squats

4 Front Squats

4 Hang Squat Cleans

B: Weightlifitng complex (Weight)

Every 2:00 minutes, 4 Sets

Hang Squat Snatch + Overhead Squat

Rest 10 seconds

Squat Snatch

into..

Every 2:00 minutes, 4 Sets

Hang Squat Clean + Front Squat

Rest 10 seconds

Squat Clean

C: Metcon (Time)

"Make Me"

For Time

4 Man Makers (Rx50/35, S 40/25) (A: devils press)

12 Kipping Pull-Ups

8 Man Makers

24 Kipping Pull-Ups

8 Man Makers

12 Kipping Pull-Ups

4 Man Makers

Man Maker = Push-Up + Row Right + Push-Up + Row Left + Burpee + Squat Clean Thruster

Goal: 9:00-12:00 minutes

Time Cap: 14:00 minutes

Primary Objective: Man Makers… Goal is to maintain a pace of 15 seconds or faster per rep.

Secondary Objective: Kipping Pull-Ups, working on linking big sets

Stimulus: Upper Body Interference / Muscular Stamina

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM, Alternating Each Minute

minute: :30 second Bike + Max Hollow Rocks

minute: :15 second Pogo Jumps + Max Plank Hold

minute: :30 second Wall Sit

minute 4: 8 Alternating Leg Bounding

B: Metcon (6 Rounds for time)

"Down Mainstreet"

Complete the following:

Every 6:00 minutes, 3 Sets:

20 GHD Sit-Ups (A: 20 V-Ups)

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

19/13 Cal row/ski or 13/9 Cal Bike

Rest 2:00 minutes

Every 4:00 minutes, 3 Sets:

10 GHD Sit Ups (A: 10 v-ups)

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

12/7 Cal row or Ski or 8/5 Cal Bike

Primary Objective: Complete each set within the time frame.

Secondary Objective: Achieve more than 45 seconds rest for each set, ghd cadence is another aspect we would like you to focus your attention on, work on speed.

Stimulus: Anaerobic Threshold - Lactic Threshold

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Legends

Metcon (No Measure)

5-8 Rounds: Partner

Partner A: 100' DBs Farmers carry

Partner B: BB bent over rows

(A/B - B/A = 1 round)

EMOM 10

Min 1: Slam balls (Wall ball or D Ball)

Min 2: Red band Paloff press (switch every 15 reps)

Time remaining: Accessories "Y, W, T"

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (10 x 10 at 80%
B/T each set - Run 200M)

B: Metcon (No Measure)

5 rounds

12 Tall kneeling BB "supinated" shoulder press

12 DBs rear delt raises

12 Standing Lu raises (Use plates)

Remaining time: Core

20/20 Red band Paloff press

25 Vups

20 Hollow rock

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Total Running Time (12:00 minutes or less)

3 Sets

1:00 minute Cardio Choice

2 Wall Walks

8/8 Single Leg Glute Bridges

10 Alternating Bird-Dogs

into..

3 Sets

8 Behind the Neck Barbell Strict Press

8 Sumo Stance Goodmornings

8 Barbell Reactive Squat Jumps

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

B: Push Jerk (9:00 minute EMOM, Adjusting Load Each Minute
minute 1: 3 Reps @ 70%
minute 2: 2 Reps @ 75%
minute 3: 1 Rep @ 80% )

C: Metcon (Time)

“Deadlift Groove”

3 Sets, For Time:

9-7-5

Deadlifts

Ring Dips (A: band or Box dips)

Rest 2:00 minutes between sets

Score: Total Time (including rest)

Set 1: (Rx 185/125, S 155/105)

Set 2: (Rx 225/155, S 165/115)

Set 3: (Rx 265/185, S 175/125)

Goal: 2:00-4:00 minutes / Set

Time Cap: 4:00 minute / Set

(16:00 minutes Running Time)

Primary Objective: Deadlift tng rep technique and efficiency

Secondary Objective: Maintaining full range of motion and lockout positions on the Ring Dip

Stimulus: Complementary Couplet / Posterior Chain and Upper Body Push

RPE: 7/10

D: Accessories (Part A)
Strict Handstand Push-Up Development
8 x 35% of Max Unbroken reps
Rest as needed between sets

Part B)
5 Sets
8/8 Single Leg Barbell Hip Thrust
8/8 Half Kneeling Banded Pallof Press with Rotation )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

1:00 minute Row

8/8 Single Arm Kettlebell Upright Row

5/5 Half Kneeling Kettlebell Press + Windmill

10 second Top of Pull-Up Hold + 5 second Eccentric + 10 second Active Hang

4-6 Sliding Inchworm

B: Gymnastic Skills (12:00 minute Time Cap
Strict Pull-Up Development
8 (sets) x 35% of Max Unbroken Reps
Rest as minimally to complete the sets unbroken )

C: Metcon (AMRAP - Rounds and Reps)

"On Loop"

20 minute AMRAP

100 Double Unders (A:200 singles)

500/425m Row

10/10 DB Hang Power Snatch (Rx50/35, S 40/25)

50ft (15m) Handstand Walk (A: 5 Wall Walks)

Score: Rounds + Reps

Primary Objective: Total Rounds & Reps

Secondary Objective: Mental Strength and Pacing

Today strive to accumulate 4-5 rounds of the chipper. This workout will challenge you mentally and physically to ensure you keep moving the entire time.

RPE: 8/10

Stimulus: Chipper / Pacing / Upper Push + Pull

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Legends

Metcon (No Measure)

EMOM 9

1. Row

2. DB hang power cleans (switch every 5 reps)

3. Air squats

Rest 2min

EMOM 9

1. Row

2. DB shoulder to overhead

3. Banded lat pulls

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - HGX-FIT

A: Bench Press (5 at 70%
5 at 75%
5+ at 80%)

B: Metcon (No Measure)

5 Rounds

8 DB pullovers

10 Diamond push-ups

12 DB standing flys

5 Rounds

10 DB Wall supported bicep curls (together)

10 DB Hammer curls

20 BB Reverse curls

Remaining time: 150 weighted sit-ups

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

60 Second Machine of Choice (Easy pace)

:20/20 Second Side Plank

50ft (15m) Bodyweight Walking Lunge

10 Air Squats

:15 second Active Tuck L-Hang

10 Barbell Bradford Presses w/lockout @ 45/35lb (20/15kg)

B: Back Squat (Every 2:00 minutes, 5 Sets
2 Sets x 3 Reps @ 100% of 5RM
2 Sets x 5 Reps @ 90% of 5RM
1 Set x 20 reps @ 65% of 5rm )

C: Metcon (Time)

"Thruster Thrills"

For Time

21-15-9

Toes to Bar (A: Strict Knee Raises)

Thrusters (Rx 95/65, S 75/55)

Bar Facing Burpees

Goal: 8:00-11:00 minutes

Time Cap: 14:00 minutes

Primary Objective: Complete each set of thrusters in 3 sets or less

Secondary Objective: Start each set of toe to bar with a big unbroken set

Stimulus: Midline / Muscular Stamina

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

3 Rounds: Unilateral DB 50/35

10/10 Bent over rows

10/10 Seated Arnold press

10/10 Renegade rows

20 RDL (crush grip)

20 Bear plank pull through

100M Overhead carry (right down/left back)

into...

Time remaining: Accessories

Tall kneeling position: Small plates/light DBs

10 Yu raises

10 Front delt raises

10 Lateral delt raises

20/20 Banded Paloff press (Athletic position)