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