Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, Increasing Intensity

200m Run

9/7 Calorie Row Ski Bike

:20 Wall Lean March

10/10 Single Leg Glute Bridge

B: Metcon (4 Rounds for time)

"Till I Collapse"

4 Sets, Each for Time

21/15 Cal Row or Ski or 15/11 Cal Bike

400m Run

21/15 Cal Row or Ski or 15/11 Cal Bike

Rest 4min

Goal: Sub 4:00 /Set

Cap: 5:00/Set

Cap: 32:00

Primary Objective: Complete each set as close to 4:00 minutes as possible

Secondary Objective: Even split the workout +/- 5 seconds per interval

Stimulus: V02 Max / Aerobic Capacity

RPE: 9/10

C: Accessories (Optional - time permitting
3 Rounds, For Quality
15 Pike Leg Raises on Parallettes
:30 Hollow Hold
1:00 Sorensen Hold )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

250/200m Row

5/5 Worlds Greatest Stretch

10 Squat Y’s, Light Load

5 High Hang Muscle Snatch

8 Snatch Grip Push Press

AA: Warm-up (No Measure)

3 Sets, @ light to moderate loads, priming positions.

Slow Pull Power Snatch

Power Snatch

Overhead Squat

Squat Snatch

B: Weightlifitng complex (Weight)

Take 10:00 minutes to build to a heavy

Power snatch + Squat snatch

Starting @ 60% of power snatch

*Not TnG*

C: Metcon (3 Rounds for time)

"Without Me”

Every 7:00 minutes for 21:00 minutes, 3 Sets

8 Power Snatches (Rx 95/65, S 75/55)

16/12 Push-Ups (A: Band Assisted Push-Ups)

500/450m Row or Run

16/12 Push-Ups

8 Power Snatches

Goal: 5:00 minutes / Set

Cap: 6:00 minutes / Set

Primary Objective: Complete each set in sub 5:00 minutes

Secondary Objective: Keep the power snatches as 8 TnG reps. Focus on efficient cycling patterns.

Stimulus: Barbell Cycling / Upper Body Muscular Stamina

RPE: 8/10

D: Recovery (No Measure)

If time permits

1:00 Childs Pose

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

A: Bench Press (3 at 68%
3 at 78%
3+ at 88%)

Metcon (No Measure)

8 sets

10 DB pullovers

10 DB rear flys

Immediately into...

6 sets

10 BB weighted skull crushers

10 BB weighted close grip press

Remaining time:

Fulcrum DL with weighted barbell

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

5 rounds

15 KB RDL

15 KB swings

200' KB farmers carry

**Rest 2min**

Remaining time: AMRAP

20 Seated knee tucks

15 Letters (Y, T, W)

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality: 8:00 Cap

20/20 Lateral Banded Monster Walk Steps

10 Banded Air Squats

5/5 Banded Glute Bridge Marches

5 Barbell Kang Squats, 45/35lb (20/15kg)

8 Strict Knees to Chest

B: Back Squat (Take 10 minutes to Establish
20RM Back Squat )

C: Metcon (AMRAP - Rounds and Reps)

"Safe House"

21:00 minute AMRAP

14 Toe to Bar (A: Hanging Strict Knee Raises)

14 Box Jumps (Rx24/20, S 20/16″)

14 Wall Balls (Rx 20/14, S 16/12)

42 Double Unders (A: 84 singles)

Goal: 7 Rounds (3:00 minutes per round)

Primary Objective: Unbroken Sets of Wall Balls

Secondary Objective: Complete each set in under 3:00 minutes per set

This is a re-test from week 1.

Top scores from week 1: 9 +10, 9, 8+28

Stimulus: Muscular Endurance / Stamina

RPE 8/10

D: Recovery (No Measure)

If time permits

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

50 Plate to overhead (35/25)

**Every break = 100M run**

3 rounds

20 DB Gorilla rows (R/L = 1rep)

20 DB push-ups

20 Vups or Knee tucks

***

Rest 2min***

25 Plate to overhead (35/25)

**Every break = 250M run**

1 round

60 DB Gorilla rows (R/L = 1rep)

60 DB push-ups

60 Vups or Knee tucks

Time remaining: Mobility