Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 EMOM, Alternating Each Minute

minute 1: :45 second Machine of Choice

minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups

minute 3: 10 Banded Face Pulls + 10 Banded T's

minute 4: :30 second Hollow Hold

B: Ring MU Progression

C: Metcon (Time)

"Hanging on by a Thread"

Complete for Time

50 Toe to Bar

*One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target.

into..

100m (300ft) Farmers Carry (Rx70/50, S 60/40)

*Every Break Perform 10 Synchro Push-Up then switch partners on carry

into..

30 Ring Muscle-Ups (A: Chest 2 Bar pull ups)

*Every Break Perform 10 Synchro V-Ups, then switch partners

into..

100m (300ft) Farmers Carry

*Every Break Perform 10 Synchro Push-Up then switch partners on carry

into..

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

*One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target.

Goal: 15:00-20:00 minutes

Time Cap: 25:00 minutes

We are working through a partner workout that will require you to plan things out and strategize breaks to get the best result.

Primary Objective: Complete each movement with no more than 5 breaks

Secondary Objective: Complete the Ring Muscle-Ups in Sub 5:00 minutes

Stimulus: Gymnastics Density / Grip

RPE: 7/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes for Quality

12/9 Calorie Machine

5/5 World's Greatest Stretch

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

20/20 Lateral Banded Monster Walks

2 Wall Walks + 20 second nose to Wall Handstand Hold

B: Deadlift

15:00 EMOM, Alternating Every Minute

minute 1: Seated 8-12 Dual Dumbbell Strict Press

minute 2: *Deadlift Set

minute 3: Rest

Dual Dumbbell Strict Press

Load: Choice

Metcon (3 Rounds for reps)

"Macho Men"

4 minute EMOM

3 Power Cleans (Rx155/105, S 125/85)

3 Front Squats

3 Shoulder To Overhead

Rest 1:00 minute

4 minute EMOM

5 Power Cleans (Rx 115/75, S 95/65)

5 Front Squats

5 Shoulder To Overhead

Rest 1:00 minute

4 minute EMOM

7 Power Cleans (Rx 95/65, S 75/55)

7 Front Squats

7 Shoulder To Overhead

Primary Objective: Completion

Secondary Objective: Unbroken

Stimulus: Barbell Cycling / Grip & Shoulders

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minute Cap

3 Sets, For Quality

1:30 Row (:30 ez, :30 mod, :30 hard)

10 Alt Box Step-Ups 24/20''

10 Down Dog Toe Taps

10 Deep Lunge Mountain Climber Lunges

AA: Warm-up (No Measure)

2 Burpee Box Jumps

:20 seconds Row Ski or Bike @ Pace

4 Box Jump Overs

:20 second Row Ski or Bike @ Pace

2 Burpee Box Jumps

B: Metcon (6 Rounds for time)

"Cornish Hens"

6 Sets: Each for Time

5 Burpee Box Jumps (Rx24/20, S 20/16″)

250/220m Row or Ski or 15/10 Cal Bike

10 Box Jump Overs

250/220m Row or Ski or 15/10 Cal Bike

5 Burpee Box Jumps

Rest 1:1 between sets

Score = Total interval time

Goal: ~3:00 minutes / Set

Primary Objective: Complete even splits across +/- 3-5seconds

Secondary Objective: Fastest overall time

Stimulus: Lactate Endurance / Quad Pump

RPE: 9/10

C: Accessories

Accumulate the Following

30 Reverse Nordic Curls

50 Seated Calf Raises , Moderate Load

70 Prone PVC Pipe Press

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

Strength: Back

5 Rounds

10 Barbell bent over rows

10 Ring rows

5 Rounds

10 DB crush grip bicep curls

10 Red band tricep ext

4 rounds

12 Red banded Paloff presses

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Pendlay Row (5 x 10 at 75% of 1RM)

Metcon (No Measure)

Superset:

4 sets

10 Yates rows

10/10 SA bent over rows

10 DB crush grip bicep curl (60/40#)

Rest 2min

4 sets: Tall kneeling - Pair of DBs

10 Shoulder press

10 Front delt raises (together)

10 Yu raises

Finisher: remaining time - continue to switch after completing rep count

15 Half kneeling Paloff presses

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

:30 seconds Jumping Rope

10 Cossack Squats

20 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridge w/Pause

:30 second Alternating Dead-Bugs

B: Back Rack Lunge (12:00 minute Clock
Barbell Back Rack Stationary Reverse Lunge
1 x 10/10 @ 65%
1 x 8/8 @ 70%
2 x 6/6 @ 75%

Rest 2:00 minutes b/t sets
Based on 10rm lunge from last week.
*Superset with :30 sec wall facing HSTD hold or freestanding HSTD hold)

C: Metcon (Time)

"Trampoline"

3 Rounds for Time

25 GHD Sit-Ups (A: Abmat Sit-Ups)

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

75 Double Unders (A: 150 singles)

Goal: 11:00-15:00 minutes

Time Cap: 20:00 minutes

Primary Objective: Complete each movement in 2 sets or less

Secondary Objective: Complete each round in under 4:00 minutes

Stimulus: Midline / Shoulder Stamina

RPE: 8/10