Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

3:00 minutes On : 1:00 minute Off

10/7 Calorie Row

5/5 World's Greatest Stretch

10 Barbell Good Mornings, 45/35lb (20/15kg)

*In remaining time, accumulate

Max Lateral Banded Monster Walks

B: Back Rack Lunge (Every 2:00 minutes, 4 Sets
Barbell Back Rack Reverse Lunge
12 Alternating Reps (6/leg)
10 Alternating Reps (5/leg
8 Alternating Reps (4/leg)
6 Alternating Reps (3/leg

*Start @ 100% of your 10RM / Leg and increase weight by feel today. )

C: Skill session (No Measure)

10:00 - 15:00 minutes

Pistol Progressions

Legless Rope Climb Efficiency and Technique

D: Metcon (AMRAP - Rounds and Reps)

"Dream House"

14:00 minute AMRAP

2/1 Legless Rope Climb

4 Deadlifts (Rx 315/205, S 245/175)

8 Pistols (A: use box)

Alternating Rounds on Pistols as Round 1, Complete 4/4, then Round 2 as 8 Alternating. On the 4/4 set, we are looking to have the non working leg never touch the ground until the 4 reps are completed.

Goal: Complete ~7 rounds

Primary Objective: Legless Rope Climb Efficiency

Secondary Objective: Maintaining a pace of under 2:00 minutes per round

Stimulus: Posterior Chain / Grip

RPE: 7/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

:30 seconds Jump Rope Practice

50ft (15m) Dual Kettlebell Bottoms Up Waiters Carry

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

10/10 Single Leg Hip Thrust off Bench

Bench Press (Every 2:00 minutes, 4 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5 @ 85%
Percentage is based on your 1rm Bench Press )

C: Metcon (Time)

"Patriarchy"

For Time:

50 Double Unders (A: 100 singles)

9 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Ups)

50 Double Unders

12 Strict Handstand Push-Ups

50 Double Unders

15 Strict Handstand Push-Up

50 Double Unders

18 Strict Handstand Push-Ups

Extra Instructions / Points of Performance

Goal: 7:00-11:00 minutes

Time Cap: 14:00 minutes

Primary Objective: Achieving fastest overall time

Secondary Objective: Complete each set of Handstand Push-Ups in under 90 seconds

Stimulus: Shoulder Burn / Muscular Stamina

RPE: 6/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

5 rounds

10 BB bent over rows

10/10 Seated DB Arnold press

10/10 SA red band lat pulls

5 rounds

10 Push-ups/Box push-ups

10 DB Crush grip bicep curl

10 Red band tricep ext

5 rounds

20/20 Red band paloff presses

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Pendlay Row (5 x 8 at 80%)

Metcon (No Measure)

3 rounds

10/10 DB bent over rows 60/40

10/10 Red band single arm lat pulls

Grip work: 4 rounds

1min BB static hold 205/175

50' DBs Farmers carry 70/50

1min Dead hang

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

90 Second Machine of Choice (45 Seconds Easy, 30 Seconds Moderate, 15 Seconds Hard)

10 Barbell Cossack Squats, 45/35lb (20/15kg)

10/10 Single Leg Lateral Medball Toss

10 Banded Glute Marches

B: Snatch complex (Weight)

15:00 minutes on the Clock

Snatch

Every 90 seconds, 5 Sets

1 Power Snatch

1 Floating Sq Snatch

1 Snatch Balance

@ 55%+ of Power Snatch

Goal of finishing @ around 75% of Power Snatch

Directly into Squat snatch - See below

BB: Snatch (Every 90 Seconds, 5 Sets
Squat Snatch
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 82%
1 Rep @ 85%
1 Rep @ 85%+
Rest as needed between sets

Percentages are based on your 1rm Squat Snatch.
This is not touch and go, reset between each rep )

C: Metcon (Time)

"Beach"

7 Rounds for Time

3 Power Snatches

3 Overhead Squats

3 Squat Snatches

Load: (Rx135/95, S 115/75)

*The complex must be unbroken

Goal: 5:00-8:00 minutes

Time Cap: 11:00 minutes

Primary Objective: Quality Barbell Cycling

Secondary Objective: Minimizing rest between sets

We need to choose a weight that allows for unbroken complexes today with quality mechanics

RPE: 8/10

Stimulus: Grip / Touch and Go Mechanics

D: Back Squat (1x20 Reps @ 60% of 5RM )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Sets

20 BB upright rows

20/20 BB reverse curls into shoulder 2 ovhd

15 DB crush grip bicep curls

15/15 DB bent over rows

20 Straight leg plate sit-ups

20 Front plate raises

100M run