22Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality (8:00 minute Cap)
1:00 minute Row Ski Bike or Run
10 S capular Pull-Ups (1 sec pause on each contraction of the lats at the top)
10 Alternating Single Arm Russian Kettlebell Swings
5/5 Archer Ring Rows
20 Plate Toe Taps
B: Pull-up progression (8 Rounds for reps)
RX & Scaled:
8 Sets x 30% of Max Unbroken Reps
Minimal rest between sets to maintain unbroken reps
Adjusted:
8 Sets x 30% of Max Unbroken Reps
Complete with Green, Blue or Red Band
C: Metcon (3 Rounds for reps)
"Slingin' and Swingin'"
3 Sets:
8:00 minute AMRAP
400m Run (A: 27/22 Cal Bike)
29/20 Cal Row or Ski or 20/14 Cal Bike
20 American Kettlebell Swings (Rx53/35, S 44/26)
10 Kipping Pull-Ups (A: strict banded pull-ups )
Rest 2:00 minutes between sets
*Always start back at the 400m Run
Primary Objective: Get back through the 400m Run on each set
Secondary Objective: Finish the Run and cals in under 4 minutes each round
Stimulus: Aerobic + Muscular Stamina / Pulling Muscular Endurance
RPE: 7/10
D: Recovery (No Measure)
1:00 minute Seated Chest Stretch
2:00 minute Saddle Pose
1:00 minute Seated Forward Fold
1:00 / 1:00 minute Couch Stretch
22Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Legends
Metcon (No Measure)
Interval training: 4 rounds
Every 2min (:90sec work/:30sec rest)
Station 1: Rowing
Station 2: 5 KB Sumo deadlift + 5 KB Russian swings
Station 3: Bike
Station 4: 5 DB Single arm shoulder press
Station 5: Ski
Metcon (No Measure)
Interval training: 4 rounds
Every 2min (:90sec work/:30sec rest)
Station 1: Rowing
Station 2: 5 KB Sumo deadlift + 5 KB Russian swings
Station 3: Bike
Station 4: 5 DB Single arm shoulder press
Station 5: Ski
22Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Decline bench press: 5 x 5
85% from last week's (heavy 2)
Immediately into..
4 rds
10 DB pullovers
12 DB standing flys
10 Diamond push-ups
into..
3rds
25 GHDs or weighted sit-ups
20 BB reverse curls
25 Vups
20 BB bicup curls
21Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8 minute EMOM, Alternating each minute:
Minute 1: 45 Second Machine of Choice (Easy pace)
Minute 2: 5/5 World's Greatest Stretch
Minute 3: 6 Walking Inchworm Push-Ups
Minute 4: 20 Air Squats + :20 second Hollow Hold
B: Bench Press (Every 2:00 minutes, 4 Sets
Bench Press
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 80%
Set 3: 5 Reps @ 85%
Set 4: 5 Reps @ 85%
Percentage is based on your 3rm Bench Press (3RM is ~87.5-90% of 1RM))
BB: Back Squat (Take 5:00 minutes to Warm-Up to Weight
Back Squat
1 Set of 20 reps @ 55% of 5RM (5RM is ~85-87% 1RM))
C: Metcon (AMRAP - Rounds and Reps)
"Push Pop"
8:00 minute AMRAP
2 Back Squats (Rx 315/205, S 245/175) (A: should not exceed 80% of 1RM)
4 Dumbbell Deficit Push-Up
6 Dual Dumbbell Burpee Step-Ups (Rx24/20, S 20/16″)
:10 second L-Sit *on Dumbbells (A: 10 Hollow Hold)
Dumbbell Load: (Rx50/35, S 40/25)
Primary Objective: Complete Each Movement Unbroken
Secondary Objective: Complete ~4 Rounds
Stimulus: Strength Conditioning / Lower Body + Upper Body Push
RPE: 8/10
D: Accessories (3set, For Quality
1min plank Hold
16 V-Ups )
20Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
3 Rds
15 KB Sumo high pull
15 KB Goblet squats
15 KB American swings
100M KB SA overhead carry
Rest 3min
1 Rd
45 KB Sump high pull
45 KB Goblet squats
45 KB American swings
100M KB SA overhead carry
19Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets: For Quality
9/7 Calorie Echo Bike
5 Burpee Broad Jumps
12 Alternating Hang Dumbbell Snatch
10/10 Single Leg Glute Bridge w/ Pause
B: Metcon (8 Rounds for time)
"Out of Time"
Every 4:00 minutes, 8 Sets
Both Partners Complete
5 Devils Press (Rx50/35, S 40/25)
13/10 Cal Row or Ski or 9/7 Cal Bike
12 Line Facing Burpees
Score = Combined Time of All Intervals
Primary Objective: Complete each set in under 1:50 per partner (3:40 total time)
Secondary Objective: Complete the line facing burpees in under 30 seconds on each set
Stimulus: Lactate Endurance / Sprint / Anaerobic
RPE 9/10