Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 rounds

10 Pendlay rows

10 Yate rows

10/10 DB bent over rows

5 rounds

10 BB bicep drag curls

10 Supinated shoulder to overhead

10/10 DB alt bicep curl (static hold at 90 degrees)

5 rounds

10 Lu raises

15/15 red banded paloff press

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

7:00, for Quality

10 Bootstrap Squats + Deep Squat Thoracic Rotations

10/10 Single Leg Glute Bridges

10/10 Bird Dogs

8 Inchworm Push-Ups

AA: Warm-up (No Measure)

Barbell primer:

Part A)

3 Sets

Power Clean

Push Press

Front Squat

Thruster

Part B)

3 Sets

Squat Clean

Thruster

Part C)

3 Sets

1-2 Clusters building weight to working weight

B: Cluster (Every 90 seconds, 6 Sets
2 Clusters

Start @ 50-55% of Clean and Jerk and Increase to a max for the day
*These are not TnG Reps
Cluster = Squat Clean Thruster )

Sq Clean Thruster

C: Metcon (Time)

"Power Smoothie"

8 Sets, for time

7 Bar facing burpees

6 Deadlifts

5 Hang power cleans

4 Thrusters

Rest 1:00 minute between sets

Load: (Rx 115/75, S 95/65)

Primary Objective: Maintaining 1:00 minute per set +/- 5 seconds

Secondary Objective Descending splits across

Goal: 14:00-18:00 minutes

Time Cap: 20:00 minutes *including rest time

Stimulus: Anaerobic / Barbell Cycling Efficiency

RPE: 8/10

D: Recovery (No Measure)

Time permitting:

1:00/1:00 Couch Stretc h

1:00 Childs Pose

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00, for Quality

1:00 minute Row (:30 easy, :20 moderate, :10 hard)

10 Bar Kip Swings

6 Rower Pike-Up

6 Rower Ab Roll-Outs

B: Metcon (Time)

"Eight Pack"

For Time:

80/64 Cal Row or Ski 56/45 Cal Bike

40 Toes to bar

60/48 Cal Row or Ski 42/33 Cal Bike

60 Alternating V-ups

40/32 Cal Row or Ski 28/22Cal Bike

80 Abmat Sit-ups

20/16 Cal Row or Ski 14/12 Cal Bike

Goal: 15:00-20:00, Time Cap: 30:00

Primary Objective: Complete in fastest overall time

Secondary Objective: Create a plan of attack and try to maintain sets of 5+ per core exercise

Stimulus: Core / Hip Flexors

RPE: 7/10

C: Accessories (Time permitting:
3 Sets, for quality
12 Dual kettlebell bent over rows
12 Tall kneeling banded lat pull-downs
:24/:24 Side star plank )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

5 rounds

10 Sumo DL (w/barbell)

15 KB RDL

12 Air squats or Curtsy lunge

4 rounds

10/10 Seated DB bicep curls

10/10 Seated DB hammer curls

15 Red banded lat pull downs

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

A: Bench Press (5 at 60%
5 at 70%
5+ at 80%
***last set - goal is 7-12 reps***)

B: Metcon (No Measure)

8 rounds

8 DB pullovers

8 DBs close grip bench press

8 Diamond push-ups

Immediately into..

4 rounds: Tall kneeling

12 DB tricep ext (behind the neck)

12 DB crush grip bicep curls

12 DB crush grip chest press

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, For Quality

200m Run

5/5 Worlds Greatest Stretch

8/8 Quadruped Throacic Rotations

"Barbell Complex"

3 Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance

B: Snatch (Every 3:30 minutes, 3 Sets
3 Squat Snatch @ 75%
2 Squat Snatch @ 80%
1 Squat Snatch @ 85%
Rest only as long as it takes to adjust loads
Perform as quick singles
**Record heaviest single**)

C: Metcon (Time)

"Helanasty"

3 Rounds for time

21 Alt DB Snatch (Rx50/35, S 40/25)

400m Run (A: 27/22 Cal Bike)

12 Overhead squats (Rx 115/75, S 95/65)

Goal: 9:00-13:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Achieve best overall time

Secondary Objective: Complete all movements unbroken

Stimulus: High End Aerobic + Muscular Stamina

RPE: 9/10