Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes for Quality

10 Alternating Bird-Dogs

8/8 Quadruped Thoracic Rotations

8 Walking Inchworm Push-Ups

20 Glute Bridges

:20 / :20 second Single Leg Glute Bridge Pause

:20 second Extended Reverse Plank Bridge

B1: Bench Press (Every 2:00 minutes, 10 Sets Alternating Stations
Station 1: Bench Press
Station 2: Deadlift

Bench Press
6 Reps @ 73%
5 reps @ 78%
4 Reps @ 83%
3 Reps @ 87%
2 Reps @ 90%+

*Record 90%+
**See B2 for Deadlift**)

B2: Deadlift (6 Reps @ 73%
5 reps @ 78%
4 Reps @ 83%
3 Reps @ 87%
2 Reps @ 90%+ )

C: Metcon (AMRAP - Rounds and Reps)

"Future Sound"

6:00 minute AMRAP

3-6-9-12-15-18...

American Kettlebell Swings (Rx70/53, S 53/44)

Burpees

Extra Instructions / Points of Performance

Primary Objective: Complete the round of 15 and 15

Secondary Objective: Maintain unbroken reps across all sets

Stimulus: Posterior Chain / Anaerobic

RPE: 9/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 rounds

10 BB Yates rows

10 BB Bent over rows

10 BB Pendlay rows

**Weight stays the same**

Then....

4 rounds

12 BB supinated shoulder press

12 Lu raises (plates)

12 DBs rear delt raises

12 DBs shoulder shrugs

Remaining time: Paloff press - red band

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM

Minute 1: 13/10 Calorie Machine of Choice

Minute 2: 10 Alternating Dumbbell Hang Snatch + 5 Box Jumps

Minute 3: 50/50ft (15/15m) Single Arm Overhead Carry

Minute 4: 50ft (15m) Burpee Broad Jumps

AA: Warm-up (No Measure)

Weightlifting Primer

2 Sets, with Empty Barbell

3 Hang Snatch High Pull

3 Low Hang Muscle Snatch

3 Snatch Grip Push Press

3 Snatch Balance

3 Overhead Squat

Add Load

3 Sets, Building Load and Cueing Positions

Hang Snatch

Floating Snatch

Squat Snatch

Overhead Squat

B: Weightlifitng complex (Weight)

Every 2:30 minutes, 5 Sets, Complete the following:

1 Hang Squat Snatch

1 Floating Squat Snatch

Rest: 10 seconds

1 Squat Snatch

1 Overhead Squat

@ 75%+ of 1RM Squat Snatch, building

C: Metcon (No Measure)

"Monkey Bars"

15:00 minute Running Clock

4 Sets

3 Weighted Strict Pull-Ups @ 85% of 1RM

Rest 30 seconds

6 Strict Pull-Ups

Rest 30 seconds

12 *Ring Rows

Rest 2:00 minutes

*Prescribed Ring Row Height = Body on floor and fingertips touch the rings

Primary Objective: Keep all sets unbroken with no kipping movement. Maintain a hollow body position.

Secondary Objective: Perform the strict pull-ups and full range of motion for ring rows.

Stimulus: Gymnastics Pulling Strength / Muscular Endurance

RPE: 6/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

6 /6 Half Kneeling KB Windmi ll

1 Wall Walks + :10sec Nose to Wall Ho ld

10 Ring V-Out s

B: Gymnastic Skills (Handstand Push-Up Progression
Option
Every 90 seconds x 10 Sets
35-40% of Max Unbroken Strict Handstand Push-Ups

Option B)
Every 2:30 x 6 Sets
6-8 Box Pike Handstand Push-Ups (Kneeling or Feet Piked)
+
10 Dual Dumbbell Push Pres)

C: Metcon (AMRAP - Rounds and Reps)

"Concrete Schoolyard"

10 minute AMRAP

30 Double Unders (A:60 singles)

2 Dual Dumbbell Box Step-Overs

2 Wall Walks

30 Double Unders

4 Dual Dumbbell Box Step-Overs

4 Wall Walks

30 Double Unders

6 Dual Dumbbell Box Step-Overs

6 Wall Walks

30 Double Unders

8 Dual Dumbbell Box Step-Overs

8 Wall Walks

and so on..

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

Box Height: (Rx24/20, S 20/16″)

Score: Total Reps

Primary Objective: Complete the set of 10 and 10

Secondary Objective: Keep the double unders unbroken

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Bench Press (3 reps at 65%
3 reps at 75%
Max effort at 85%
***Goal is 5+reps at 85%***)

Metcon (No Measure)

5 rounds: Superset

10 DB bench press 50/35#

Max effort DB close bench press

5 rounds: Superset

12 DB rear flys

12 DB standing flys

5 rounds: Superset

10 DB tricep ext (behind the neck)

10 DB Single arm kickbacks

Remaining time: GHD/Weighted sit-ups

5x25

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

Deadlift: Barbell or KB (sumo DL)

Every 1:30 for 15min

6-8 reps

5 rounds

15 KB swings

15 KB high pulls

50m farmers carry (right down/left back)