Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

3 Inchworm + Double Push-Up

5 (1 and 1/4) Goblet Squat

10 Alternating Cossack Squats

:15 active hang / :15 passive hang

10 Hollow Rocks

10 Arch Rocks

B: Weightlifitng complex (Weight)

Every 2:00, 6 Sets

Power Clean + Pause Front Squat + Thruster

Starting @ 60% of your 1RM Thruster.

Increase load for the day

C: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Goal:: 3:00-7:00 minutes

Time Cap: 10:00 minutes

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: Shoulder/Core stability/Obliques

3-5 rounds

12 Lu raises (use plate)

10/10 Fulcrum deadlifts (add weight to BB)

**Tempo: Eccentric :03sec**

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, Increasing Intensity

200m Run

10 Goblet Cossack Squats

5/5 SA Bottoms Up KB Press

20 Bear Plank Shoulder Taps

B: Metcon (Time)

"No Strings Attached"

4 Rounds

Partner 1: 400m Run (A: 27/22 Cal Bike)

Partner 2:

25ft Dual KB/DB Farmers walking lunges

10 Dual KB/DB Push press

25ft Dual KB/DB Front rack walking lunges

3 wall walks

Partner 2: 400m run

Partner 1:

25ft Dual KB/DB Farmers walking lunges

10 Dual KB/DB Push press

25ft Dual KB/DB Front rack walking lunges

3 Wall walks

Load: KB (Rx53/35, S 44/26), DB (Rx50/35, S 40/25)

Time Cap: 30:00

Goal: 18:00-25:00

Partner 1 will start on the 400m Run, while partner 2 starts on the walking lunges, kb/db push press, and wall walks. Both partners must finish with their set before they can switch stations and move on the next round. This means that if partner 1 is not back from the run by the time partner 2 is done with there set of walking lunges, push press and wall walks, partner 2 must wait until partner 1 is back.

Primary Objective: Minimal rest time as possible. Goal is to have the run take just about as long as the working set.

Secondary Objective: Try to beat your partner to finish each one of your sets as a fun little competitive goal to keep things moving quickly today.

Stimulus: Shoulder / Midline / Quad Stamina

RPE: 9/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes for Quality:

1:00 Row (:30ez, :20 mod, :10 fast)

10/10 Dual DB Staggered Stance RDL

15 Air Squats

20 Alt Bird-Dogs

:30 Second Deadbugs

B: Deadlift (Take 15 minutes to Establish 5RM Deadlift

)

C: Metcon (Time)

“Bye Bye Bye"

5 Rounds, For Time:

10 Dual Dumbbell Power Cleans (Rx50/35, S 40/25)

15/12 Cal Row or Ski or 11/8 Cal Bike

20 Wall Balls, (Rx 20/14, S 16/12) 10/9 ft target

Time Cap: 20:00

Goal: 12:00-16:00

Primary Objective: Complete each round in sub 3 minutes

Secondary Objective: Complete each movement unbroken

Stimulus: Posterior Chain / Power Output

RPE: 8/10

D: Recovery (No Measure)

1:00/1:00 Couch Stretch

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Supersets: 30-32min time cap

5 sets

15 BB bent over rows (weighted)

15 BB bicep curls

5 sets

15 BB Yates rows (weighted)

15 BB supinated shoulder to overhead

5 sets

15 BB Pendlay rows

15 BB skull crushers

***

At the 45min mark

Superset: 10 min

12/12 Fulcrum DL

20/20 Paloff press (red band)

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner workout

For 12 min

Partner 1: 100M Farmers carry (high/low)

Partner 2: Box step ups

***Rest 2min

For 12 min

Partner 1: 15 box squats

Partner 2: Wallball hold

***Rest 2min

Time remaining (Y,T,W)

15 reps each letter