Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1min Row ski or bike

2 Wall Walks

15 Banded Goodmornings

3 Tempo Ring Push-Ups (3131 Tempo)

:15 / :15 second Single Arm Ring Plank

B: Metcon (No Measure)

Part A)

0:00-2:00 minutes

Max Unbroken Strict Handstand Push-Ups

Part B)

10 minute EMOM, Alternate each minute:

minute 1: 5 Deadlifts @ 65%+

minute 2: Strict Handstand Push-Up @ 30% of Reps of Max

C: Metcon (3 Rounds for reps)

"Training Day"

3 Sets: For Max Reps

4:00 minute AMRAP

Buy-In : 18/15 Cal Row or Ski or 13/11 Cal Bike

In Remaining Time Max Reps

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

Deadlifts (Rx 225/155, S 165/125)

Push-Ups

Rest 2:00 minutes between sets

Goal: Get into the round of 15 each set

Primary Objective: Complete the round of 12 and 12 each set

Secondary Objective: Complete the row in sub 1:00 minute on every set

Stimulus: Muscular Endurance / Stamina

Push / Pull

RPE: 8/10