Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Mountain Climber to Deep Lunge Stretch

minute 3: "Barbell Complex"

minute 4: 5 Burpee Bar Touches + 5 Jumping Pull-Ups

"Barbell Complex"

3 High Hang Muscle Clean

3 Front Squats

3 Push Press

3 Hang Squat Clean

3 Push Jerk

Load: 45/35lb, (20/15kg)

AA: Warm-up (No Measure)

Primer

1 Slow Pull Clean

2 Squat Cleans

2 Push Jerks

B: Metcon (Time)

“The Lyon”

5 Sets, For Time:

7 Squat Cleans

7 Shoulder-to-Overheads

7 Burpee Chest-to-Bar Pull-Ups

Load: (Rx 165/110, S 145/85)

2 minutes Rest between rounds

Time Cap: 25 minutes (including rest)

Goal: Sub 20:00 minutes

Use a pull-up bar that is 6 inches above your max reach when standing.

Primary Objective: Achieve best possible time

Secondary Objective: Barbell cycling: Focus on form and unbroken on the shoulder to overhead

Stimulus: Barbell Conditioning / Full Body Muscular Stamina

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, for Quality (6:00 minutes)

:24 Second Wall Thoracic Extension Pulses

12 Banded Face Pulls

6/6 Single Arm Dumbbell Upright Row

6 Inchworm Slides

B: Gymnastic Skills (Every 2:00 minutes, 5 Sets
:30 seconds of working time accumulating
Rest the remainder of the 2:00 minutes before next set
Rx The square handstand walk
Rx Freestanding HS plate walks
S HS plate walks (wall supported)
A Box plate walks)

C: Metcon (4 Rounds for reps)

"Domino"

4 Sets of the following:

3:00 minutes On : 1:00 minutes Rest

3 Wall Walks

12/9 Cal Row or Ski or 8/6 cal Bike

2 Wall walks

15 Toes to bar

1 Wall walk

Max Alt DB hang snatch (Rx50/35, S 40/25)

Goal: 10+ Rep on Alt DB hang snatch

Primary Objective: Complete the buy-in movements in 2:30 or less

Secondary Objective: Maintain unbroken reps on the toe to bar and wall walks

Stimulus: Upper Body / Midline Conditioning

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

Interval training: 3 rounds

Every 2min (:90sec work/:30sec rest)

Station 1: Rowing

Station 2: 5 KB Sumo deadlift high pull

Station 3: Bike

Station 4: 5 DB Single arm shoulder press

Station 5: Ski

Station 6: Box step ups

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

A: Front Squat (1x6 at 70%
2x5 at 75%
2x4 at 80%
**Rest 1min b/t sets**)

B: Metcon (No Measure)

5 Rounds - empty barbell

20 BB bent over rows

20 BB upright rows

20 BB Supine shoulder to overhead

20 BB bicep curls

20 BB reverse curls

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every 3:00 minutes, 3 Sets

20 Banded Good Mornings

10 Kettlebell Dead-Bug

20 Bear Plank Shoulder Taps

10 Banded Bird Dogs

-Max Wall Sit in Remaining Time

B: Deadlift (Part A: 12min
Every 3:00 minutes, 4 Sets
1 rep @ 85%+

Rest 35-45 seconds
5 reps @ 60-65%
**Record heaviest single**)

B1: Bench Press (Part B: 12min
Every 3:00 minutes, 4 Sets
1 rep @ 85%+
Rest 35-45 seconds

5 reps @ 60-65%
**Record heaviest single**)

C: Accessories (12 minute EMOM, alternating each minute:
Minute 1: 8/8 Single Arm Dumbbell Rows, moderate load
Minute 2: 10 Barbell Hip Thrust with 20-30 second hold
Minute 3: 8-10 Ring Dips + 15 second Ring Support Hold
Minute 4: 15-20 Ghd Hip Extensions or)

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

200m Run

6/6 Single Arm Ring Rows

12/12 second Single Arm Plank

:24 Second Glute Bridge March

:36 Second Bike

B: Gymnastic Skills (Bar Pull-Over
Teaching the Bar Pull-Over
Bar Pull-Over Progressions )

C: Metcon (3 Rounds for reps)

"Upside Down"

3 Sets, For Max Reps

9:00 minute AMRAP

400 Run

8 Bar Pull-Overs (A: 10 Strict Pull-Ups)

400 Run

19/13 Cal Row or Ski or 13/9 Cal Bike

400 Run (A: 27/22 Cal Bike)

-Max Renegade Rows in the Remaining Time

1:00 minute rest between AMRAPs

Load: (Rx50/35, S 40/25)

Primary Objective: Have 1:00 minute on each set to work on Renegade Rows

Secondary Objective: Complete the Bar Pull-Overs in 90 seconds or less

Stimulus: Lactate Threshold / Upper Body Pulling Endurance

RPE: 7/10

D: Accessories (5 Sets, For Load + Max Reps
3-5 Weighted Strict Pull-Ups
Rest 30 seconds
-Max Unbroken Strict Pull-Ups @ 20x1 Tempo
Rest 2:00 minutes
)