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