Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

25-20-15-10

DB DL (50/35)

DB Floor press

**Rest 2min

10-15-20-25

DB Floor press

DB DL

**Rest 5min

24-21-18-15-12-9-6-3

Single leg vups

Ankle touches

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

12/9 Calorie Machine of Choice

10 Prone Swimmers

5/5 Single Kettlebell Front Rack Curtsy Lunges , Moderate Load

5/5 Single Arm Ring Row (2020 Tempo)

:20 Second Wall Facing Handstand Hold

B: Metcon (AMRAP - Rounds and Reps)

“Shake That”

20:00 AMRAP

50 GHD sit-ups

50 Goblet squats

50 Wall facing strict HSPU (A: DB Presses)

50 American KBS

50/40 Strict ring dips (A: Box Dips)

50 Goblet reverse lunges

Load: (Rx70/53, S 53/44)

Primary Objective: Split the work evenly across and maintain sets of 5+ on each exercise

Secondary Objective: Complete each movement in under 3:00 minutes

Stimulus: Chipper / Muscular Endurance

RPE: 8/10

Note: We can sub Medball Weighted Sit-Ups or Medball Sit-Up Wall Throws for GHD Sit-Ups

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Cardio Choice

8 Bootstrap Squats + Deep Squat Thoracic Rotations

10 Barbell Goodmornings

10 Bradford Z-Press with Lock-Out

5 Burpee Broad Jumps

AA: Warm-up (No Measure)

Build weight over 3-4 sets

Slow Pull Power Clean

Front Squat

Squat Clean

Split Jerk w/5sec Pause in Catch

B: Weightlifitng complex (Weight)

Every 2:00 minutes, 6 Sets

Power clean + Squat clean + Split jerk

Starting @ 60% of clean and jerk

*Not TnG, reset before the squat clean*

C: Metcon (Time)

"Renegade"

For Time

5-7-9

Clean and jerks (Rx135/95, S 115/75)

Bar facing burpees

Rest 2:00

9-7-5

Clean and jerks

Bar facing burpees

Goal: Sub 3:00/Set, 7:00-9:00, including rest

Cap: 5:00/Set, 12:00 Running Time

Primary Objective: Maintain quality cycling positions under fatigue. Focus on quick singles today

Secondary Objective: Complete each set of bar facing burpees in under 30 seconds

Stimulus: Barbell Conditioning and Cycling / Sprint

RPE: 9/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

All Supersets:

5 Sets

8 Pendlay rows

8/8 KB or DB Gorilla rows

5 Sets

8 Yates rows

8/8 DB bent over rows

4 Sets

BB "21"

21 BB tricep ext (behind the neck)

4 Sets

12 BB drag curls

12 BB reverse curls

12 Zottman curls (tempo :02 secs up and down)

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

4 rounds

10 BB bent over rows

10/10 DB bent over rows

4 rounds

10/10 DB shoulder press

12 Box step ups

Red band paloff press

12-15 per side

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

9:00 minute EMOM

minute 1: 10 Air Squats + :10 Hollow

minute 2: 10 Alternating Step-Ups + :15-:20 Scapular Pull-Ups

minute 3: 5 Walking Inchworm to Hollow (3 second pause)

B: Back Rack Lunge (Take 12:00 minutes to establish
Barbell back rack stationary reverse lunge

Establish a 10RM / Leg )

C: Metcon (4 Rounds for reps)

"The Way I Am"

16:00 minute EMOM

Minute 1: Max strict pull-ups

Minute 2: 10 Dual DB step-overs (Rx50/35, S 40/25), (Rx24/20, S 20/16″)

Minute 3: 100ft (30m) Sandbag carry (Rx150/100, S 75/50)

Minute 4: Rest

Primary Objective: Complete 50%+ of your max unbroken strict pull-ups within the minute. Note: Does not have to be unbroken.

Secondary Objective: Complete each of the other two movements in 40 seconds or less

*A: Dual DB front rack carry (Rx70/50, S 60/40)