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: 8:00 Cap

20/20 Lateral Banded Monster Walk Steps

10 Banded Air Squats

5/5 Banded Glute Bridge Marches

5 Barbell Kang Squats, 45/35lb (20/15kg)

8 Strict Knees to Chest

B: Back Squat (Take 10 minutes to Establish
20RM Back Squat )

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

This is a re-test from week 1.

Top scores from week 1: 9 +10, 9, 8+28

Stimulus: Muscular Endurance / Stamina

RPE 8/10

D: Recovery (No Measure)

If time permits

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

50 Plate to overhead (35/25)

**Every break = 100M run**

3 rounds

20 DB Gorilla rows (R/L = 1rep)

20 DB push-ups

20 Vups or Knee tucks

***

Rest 2min***

25 Plate to overhead (35/25)

**Every break = 250M run**

1 round

60 DB Gorilla rows (R/L = 1rep)

60 DB push-ups

60 Vups or Knee tucks

Time remaining: Mobility

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, increasing intensity on each round

200m Run

20 Alternating Box Step-Ups

15 Russian KBS

10 Burpees

B: Metcon (AMRAP - Rounds and Reps)

"Four to Tango"

24:00 AMRAP, in Teams of 4

Partner 1: 200m run (A: 14/11 Cal Bike)

Partner 2: Max burpee box jump overs (Rx24/20, S 20/16″)

Partner 3: Max sumo deadlift high pull (Rx 75/55, S 65/45)

Partner 4: Rest

Primary Objective: Complete each run in under 1:00 minute

Secondary Objective: Complete 8 + Burpee Box Jump overs and 16 Sumo Deadlift High Pulls

Stimulus: Lactate Threshold / Upper + Lower Body Muscular Stamina

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

9:00 EMOM

min 1: 30 second Jump Rope

min 2:10 Alternating Reverse Lunges + 10 Air Squats

min 3: 6 Bar Kip Swings + 6 Jumping Pull-Ups

B: Bulgarian Split Squat (Every 2:30, 5 Sets
5 Sets, For Load
5/5 Dual DB/KB Front Rack Bulgarian Split Squat + 3 Weighted Strict Pull-Ups
**Record heaviest 5/5 = 10reps**)

Lunge with back foot on 12'' box

C: Metcon (5 Rounds for reps)

“Miss Molly”

Every 3:00 minutes, 5 Sets, complete the following:

50 Double unders (A: 100 singles)

20 Wall balls, (Rx 20/14, S 16/12) 10/9ft

5 Pull ups

*Add 5 Pull ups each additional set: (5,10,15,20,25)

(A: 4-8-12-16-20 Banded Pull-ups)

Primary Objective: Complete the workout as written

Secondary Objective: Wall Balls: Complete each set unbroken

Stimulus: Anaerobic / Quad + Pull-Up Stamina

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes for Quality

9/7 Calorie Echo Bike

12 Bear Plank Kettlebell Pull Throughs

5/5 Single Arm Overhead Tall Kneeling to Standing

:20 second Reverse Table Top

B: Turkish Get Up (8:00 minute EMOM
1/1 Turkish Get-Ups )

C: Metcon (AMRAP - Rounds and Reps)

“Bella's Ball”

16:00 minute AMRAP

28/18 Cal Row or Ski or 18/13 Cal Bike

8 Hollow Body Dual DB Bench Press

200ft Farmers carry with DB

8 Strict Handstand Push-ups

Load: DB (Rx50/35, S 40/25)

Goal: ~ 4 Rounds

Primary Objective: Complete as close to 4 rounds as possible

Secondary Objective: Complete all movements unbroken

Stimulus: Upper Body Push / Midline Strength Conditioning

RPE: 6/10

D: Recovery (No Measure)

Time permitting:

1:00 minute Down Dog to Updog

1:00 minute Thoracic Extension with Foam Roller

1:00/1:00 1:00 minute Scorpion Stretc h

:30/:30 second Thread the Needle Stretc h

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

4 rounds

10 BB bent over rows

10/10 DB bent over rows

4 rounds

10/10 DB shoulder press

12 Box step ups

Red band paloff press

12-15 per side