03Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
3 Rounds: Unilateral DB 50/35
10/10 Bent over rows
10/10 Seated Arnold press
10/10 Renegade rows
20 RDL (crush grip)
20 Bear plank pull through
100M Overhead carry (right down/left back)
into...
Time remaining: Accessories
Tall kneeling position: Small plates/light DBs
10 Yu raises
10 Front delt raises
10 Lateral delt raises
20/20 Banded Paloff press (Athletic position)
02Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
10 Alternating Bird-Dogs
10 Goblet Squats, Moderate Load
5/5 Kettlebell Windmills , Light Load
10 Weighted Prone Swimmers , Light Load
3-4 Seated Box Jump to High Box , Increase height on the box each set
B: Metcon (Time)
"Madame President"
Complete for Time with a Partner
100/80 Push-Ups
60 Alt DB Snatch (A:Alt DB Hang Power Snatch)
200ft Single Arm Overhead Walking Lunges
20 Alternating Wall Walks
200ft Single Arm Overhead Walking Lunges
60 Alternating Dumbbell Snatch
100/80 Push-Ups
Dumbbell Load: (Rx50/35, S 40/25)
Time Cap: 30:00 minutes
Goal: 22:00-26:00 minutes
Primary Objective: Complete the chipper with equal work between partners
Secondary Objective: Equal split the first half and second half of the workout
Stimulus: Partner Chipper
Upper Push + Pull / Lower Body Push
RPE: 7/10
01Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality:
60 Second Machine of Choice (Easy pace)
10/10 Single Arm Dumbbell High Pulls , Light Load
10/10 Single Leg Dumbbell RDLs, Light Load
10/10 Single Leg Glute Bridges
:30/30 Second Banded Front Rack Stretch
B: Weightlifitng complex (Weight)
Every 4:00 minutes, 4 Sets
Complete
1 "Clean and Jerk Complex"
5 Weighted Strict Pull-Ups
"Clean and Jerk Complex"
Power Clean
1 Floating Squat Clean
2 Split Jerks
(unbroken)
C: Metcon (Time)
"Mojo Dojo Casa House"
3 Rounds for Time
25 Wall Balls (Rx 20/14, S 16/12)
21/14 Cal Row or Ski or 15/10 Cal Bike
10 Bar Muscle-Ups (A: 20 Kipping Pull-Ups)
Time Cap: 18:00 minutes
Goal: 8:00-12:00 minutes
The focus today is on pure output and moving quickly. The bar muscle-ups are meant to be the crux of the workout, Keep a strong pace on the wall balls and bike.
Primary Objective: Unbroken Wall Balls and complete the Bar Muscle-Ups in 2 sets or less
Secondary Objective: Finish the workout in 10:00 minutes or less
Stimulus: Muscular Endurance / Aerobic Power
RPE: 8/10
31Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
1:00 Row (:30 ez,:20 mod,:10 hard)
15 Hollow Rocks
200m Run
20 Mountain Climbers
Metcon (4 Rounds for time)
"Barbieland"
Every 10:00 minutes, 4 Sets
400/350m Row or Ski
20 GHD Sit-Ups (A: Abmat Sit-Ups)
400m Run (A: 27/22 Cal Bike)
20 Burpees
Score = Combined interval time
Extra Instructions
Goal / Set: 6:00-7:00 minutes
Time Cap / Set: 8:00 minutes
Primary Objective: Hold 5k pace for the row and the run
Secondary Objective: Complete each set in 7:00 minutes or less
Stimulus: Midline Conditioning / Aerobic Stamina
RPE: 7/10
Mobility (No Measure)
:60sec Half Kneeling Hamstring Stretch
:60sec Pigeon
31Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Legends
Metcon (No Measure)
7 Rounds
7 KB Russian swings
7 KB Sumo deadlift
7 KB Sumo high pull
100M Farmers carry (right down/left back)
Remaining time:
15 Bench knee raises
10/10/10 Letters "Y, W, T" small plates
31Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Decline bench press:
3 x 3 at 90@ or increase weight from last week by 15-20#
Immediately into...
5 Rounds
10 DB flat bench press (50/35#)
Max effort close grip press (till failure)
Remaining time: AMRAP
10 DB crush grip bicep curl
10 DB behind the neck tricep ext
10 BB drag curls (tempo 3.1.3.0)
10 BB tricep dips (BB on the rig)