Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

9:00 minute EMOM

minute 1: 10 Air Squats + :10 Hollow

minute 2: 10 Alternating Step-Ups + :15-:20 Scapular Pull-Ups

minute 3: 5 Walking Inchworm to Hollow (3 second pause)

B: Back Rack Lunge (Take 12:00 minutes to establish
Barbell back rack stationary reverse lunge

Establish a 10RM / Leg )

C: Metcon (4 Rounds for reps)

"The Way I Am"

16:00 minute EMOM

Minute 1: Max strict pull-ups

Minute 2: 10 Dual DB step-overs (Rx50/35, S 40/25), (Rx24/20, S 20/16″)

Minute 3: 100ft (30m) Sandbag carry (Rx150/100, S 75/50)

Minute 4: Rest

Primary Objective: Complete 50%+ of your max unbroken strict pull-ups within the minute. Note: Does not have to be unbroken.

Secondary Objective: Complete each of the other two movements in 40 seconds or less

*A: Dual DB front rack carry (Rx70/50, S 60/40)

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

All Supersets:

5 Sets

8 Pendlay rows

8/8 KB or DB Gorilla rows

5 Sets

8 Yates rows

8/8 DB bent over rows

4 Sets

BB "21"

21 BB tricep ext (behind the neck)

4 Sets

12 BB drag curls

12 BB reverse curls

12 Zottman curls (tempo :02 secs up and down)

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, Increasing Intensity

200m Run

9/7 Calorie Row Ski Bike

:20 Wall Lean March

10/10 Single Leg Glute Bridge

B: Metcon (4 Rounds for time)

"Till I Collapse"

4 Sets, Each for Time

21/15 Cal Row or Ski or 15/11 Cal Bike

400m Run

21/15 Cal Row or Ski or 15/11 Cal Bike

Rest 4min

Goal: Sub 4:00 /Set

Cap: 5:00/Set

Cap: 32:00

Primary Objective: Complete each set as close to 4:00 minutes as possible

Secondary Objective: Even split the workout +/- 5 seconds per interval

Stimulus: V02 Max / Aerobic Capacity

RPE: 9/10

C: Accessories (Optional - time permitting
3 Rounds, For Quality
15 Pike Leg Raises on Parallettes
:30 Hollow Hold
1:00 Sorensen Hold )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

250/200m Row

5/5 Worlds Greatest Stretch

10 Squat Y’s, Light Load

5 High Hang Muscle Snatch

8 Snatch Grip Push Press

AA: Warm-up (No Measure)

3 Sets, @ light to moderate loads, priming positions.

Slow Pull Power Snatch

Power Snatch

Overhead Squat

Squat Snatch

B: Weightlifitng complex (Weight)

Take 10:00 minutes to build to a heavy

Power snatch + Squat snatch

Starting @ 60% of power snatch

*Not TnG*

C: Metcon (3 Rounds for time)

"Without Me”

Every 7:00 minutes for 21:00 minutes, 3 Sets

8 Power Snatches (Rx 95/65, S 75/55)

16/12 Push-Ups (A: Band Assisted Push-Ups)

500/450m Row or Run

16/12 Push-Ups

8 Power Snatches

Goal: 5:00 minutes / Set

Cap: 6:00 minutes / Set

Primary Objective: Complete each set in sub 5:00 minutes

Secondary Objective: Keep the power snatches as 8 TnG reps. Focus on efficient cycling patterns.

Stimulus: Barbell Cycling / Upper Body Muscular Stamina

RPE: 8/10

D: Recovery (No Measure)

If time permits

1:00 Childs Pose

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

A: Bench Press (3 at 68%
3 at 78%
3+ at 88%)

Metcon (No Measure)

8 sets

10 DB pullovers

10 DB rear flys

Immediately into...

6 sets

10 BB weighted skull crushers

10 BB weighted close grip press

Remaining time:

Fulcrum DL with weighted barbell

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

5 rounds

15 KB RDL

15 KB swings

200' KB farmers carry

**Rest 2min**

Remaining time: AMRAP

20 Seated knee tucks

15 Letters (Y, T, W)