18Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run, Easy
Into
2 Sets, For Quality:
:30 Second GHD Sorenson Hold into :30 Second GHD Face Up Hold
10 Bodyweight Cossack Squats
10 Second Rig Dead Hang Hold + 10 Scapular Pull-Ups + 10 Second Top of Pull-Up Hold
Into
400m Run, Moderate
**If you’re unable to complete the Top of Pull-Up Hold unassisted, please complete a Top of Ring Row Hold.
B: Back Rack Lunge (Take 12:00 minutes to Establish
A. Barbell Back Rack Stationary Reverse Lunge
Establish a 10RM / Leg
B. Max Unbroken Strict Pull-Ups )
C: Bar Muscle-ups (Progressions)
D: Metcon (Time)
"Flight"
3 Rounds for Time
400m Run (A: 27/22 Cal Bike)
16 Pull-Ups (A: strict banded pull-ups )
12 Front Squats (Rx135/95, S 115/75)
8/6 Bar Muscle-Ups (A: Burpee Jumping Pull-Ups)
Time Domain: 9:00-14:00 minutes
Time Cap: 17:00 minutes
Primary Objective: Complete the gymnastics components in 2 sets or less
Secondary Objective: Keep the run @ sub 5k pace and unbroken Front Squats
Stimulus: V02 Max / Muscular Stamina
RPE 8/10
17Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
1min Row ski or bike
2 Wall Walks
15 Banded Goodmornings
3 Tempo Ring Push-Ups (3131 Tempo)
:15 / :15 second Single Arm Ring Plank
B: Metcon (No Measure)
Part A)
0:00-2:00 minutes
Max Unbroken Strict Handstand Push-Ups
Part B)
10 minute EMOM, Alternate each minute:
minute 1: 5 Deadlifts @ 65%+
minute 2: Strict Handstand Push-Up @ 30% of Reps of Max
C: Metcon (3 Rounds for reps)
"Training Day"
3 Sets: For Max Reps
4:00 minute AMRAP
Buy-In : 18/15 Cal Row or Ski or 13/11 Cal Bike
In Remaining Time Max Reps
3-6-9-12-15...
Deadlifts (Rx 225/155, S 165/125)
Push-Ups
Rest 2:00 minutes between sets
Goal: Get into the round of 15 each set
Primary Objective: Complete the round of 12 and 12 each set
Secondary Objective: Complete the row in sub 1:00 minute on every set
Stimulus: Muscular Endurance / Stamina
Push / Pull
RPE: 8/10
17Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Legends
Metcon (No Measure)
6-8 sets: Teams of 2 to 3
10/10 Gorilla rows
10/10 Red band single arm lat pulls
10 Red band face pulls
Shoulder accessories:
4 sets: 12 reps for each letter
"Y, W, T"
17Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - HGX-FIT
Shoulder Press (3 reps at 70%
3 reps at 80%
Max effort at 88%)
Metcon (No Measure)
5 Sets: ONLY ONE PAIR OF DBs
12 DBs Hang snatch
12/12 DBs Gorilla rows
12 DBs Burpee stand
12/12 DBs Renegade rows
Core: Remaining time
5 x 25
Choose your movement
1. Weighted sit-ups (straight leg)
2. GHD
16Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 minute EMOM, Alternate Each Minute
minute 1: 10 Air Squats + 10 V-Ups
minute 2: 10 Alternating Step-Ups + 20 Single Unders
minute 3: 5 Walking Inchworm to Hollow (3 second pause)
B: Toes-To-Bar (TTB progressions)
C: Metcon (AMRAP - Rounds and Reps)
"Safe House"
21:00 minute AMRAP
14 Toe to Bar (A: Hanging Strict Knee Raises)
14 Box Jumps (Rx24/20, S 20/16″)
14 Wall Balls (Rx 20/14, S 16/12)
42 Double Unders (A: 84 singles)
Goal: 7 Rounds (3:00 minutes per round)
Primary Objective: Unbroken Sets of Wall Balls
Secondary Objective: Complete each set in under 3:00 minutes per set
Muscular Endurance / Stamina
RPE 7/10
D: Accessories (4 Sets , For Quality
:40 second Weighted Plank Hold
:20 second Hollow Hold )
15Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
1:00 minute Machine Choice
5/5 Worlds Greatest Stretch
10 Squat Y’s, Light Load
7 Tall Muscle Snatch
8 Snatch Grip Push Press
AA: Warm-up (No Measure)
3 Sets @ Empty Barbell
Hang Power Snatch
Snatch Balance
Low Hang Squat Snatch
into...
3 Sets
High Hang Squat Snatch
Hang Squat Snatch
Squat Snatch
Increasing loads to working weight
B: Snatch (3 Position Snatch
*Mid-Thigh, Low Hang, Floor
Every 90 seconds, 6 Sets
Set 1: @ 60%
Set 2: @ 60%
Set 3: @ 65%
Set 4: @ 65%
Set 5: @ 70%
Set 6: @ 70% )
**Record heaviest set**
C: Metcon (Time)
"The Hurricane"
For Time:
30/21 Cal Row or Ski or 21/15 Cal Bike
21 Power Snatches (Rx 75/55, S 65/45)
21/15 Cal Row or Ski or 15/11 Cal Bike
15 Power Snatches
13/10 Cal Row or Ski or 9/7 Cal Bike
9 Power Snatches
21/15 Cal Row or Ski or 15/11 Cal Bike
15 Power Snatches
30/21 Cal Row or Ski or 21/15 Cal Bike
21 Power Snatches
Time Cap: 20:00 minutes
Goal Time Domain: 11-15 minutes
Primary Objective: Complete within the time cap
Secondary Objective: Complete each set of snatches in less than 2 breaks
Aerobic Power / V02 Max / Barbell Cycling
RPE 9/10