Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every 3:00 minutes, 3 Sets

20 Banded Good Mornings

10 Kettlebell Dead-Bug

20 Bear Plank Shoulder Taps

10 Banded Bird Dogs

-Max Wall Sit in Remaining Time

B: Deadlift (Part A: 12min
Every 3:00 minutes, 4 Sets
1 rep @ 85%+

Rest 35-45 seconds
5 reps @ 60-65%
**Record heaviest single**)

B1: Bench Press (Part B: 12min
Every 3:00 minutes, 4 Sets
1 rep @ 85%+
Rest 35-45 seconds

5 reps @ 60-65%
**Record heaviest single**)

C: Accessories (12 minute EMOM, alternating each minute:
Minute 1: 8/8 Single Arm Dumbbell Rows, moderate load
Minute 2: 10 Barbell Hip Thrust with 20-30 second hold
Minute 3: 8-10 Ring Dips + 15 second Ring Support Hold
Minute 4: 15-20 Ghd Hip Extensions or)

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

200m Run

6/6 Single Arm Ring Rows

12/12 second Single Arm Plank

:24 Second Glute Bridge March

:36 Second Bike

B: Gymnastic Skills (Bar Pull-Over
Teaching the Bar Pull-Over
Bar Pull-Over Progressions )

C: Metcon (3 Rounds for reps)

"Upside Down"

3 Sets, For Max Reps

9:00 minute AMRAP

400 Run

8 Bar Pull-Overs (A: 10 Strict Pull-Ups)

400 Run

19/13 Cal Row or Ski or 13/9 Cal Bike

400 Run (A: 27/22 Cal Bike)

-Max Renegade Rows in the Remaining Time

1:00 minute rest between AMRAPs

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

Primary Objective: Have 1:00 minute on each set to work on Renegade Rows

Secondary Objective: Complete the Bar Pull-Overs in 90 seconds or less

Stimulus: Lactate Threshold / Upper Body Pulling Endurance

RPE: 7/10

D: Accessories (5 Sets, For Load + Max Reps
3-5 Weighted Strict Pull-Ups
Rest 30 seconds
-Max Unbroken Strict Pull-Ups @ 20x1 Tempo
Rest 2:00 minutes
)

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

5 Rounds - w/partner

10 Barbell bent over rows

15 KB swings

KB Farmers carry

Rest 1min b/t rounds

*****

3 Rounds

Letters: Y, T and W

12-15 reps for each letter

*****

Remaining time: walk

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Rounds

10 DB floor press 70/50

15 DB close grip floor press

10 Diamond push-ups

15 Standing flys

**Rest 1min b/t rounds**

B: Shoulder Press (5 reps at 75%
3 reps at 80%
Max reps at 85%
**Record max reps at 85%**
Immediately into...
3 Rounds
10 Plate Lu raises
12 DB Front/lateral delt raises
12 DB Rear delt raises)

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 Deep Squat Thoracic Rotations

5 Hang Muscle Snatch

5 Barbell Strict Press

10 Alternating Barbell Cossack Squats

10 Barbell Glute Bridges

B: Back Rack Lunge (12:00 minute Clock to Complete (B and BB)
Back Rack Reverse Lunges
5/5 @ 90% of 5RM From last week
4/4 @ increased load
3/3 @ increased load
Percentage is based on your 5RM Back Rack Reverse Lunges
*Record 3/3 = 6 total*
Rest as needed b/s )

BB: Back Squat (Build up to 75% of 5RM or 65% of 1RM Back Squat

into..
Back Squat
20 Reps @ (65% of 1RM or 75% of 5RM) )

C: Metcon (Time)

"Andi”

For Time:

100 Hang Power Snatches

100 Push Press

100 Sumo Deadlift High Pulls

100 Front Squats

Load: (Rx 55/45, S 45/33)

Time Cap: 20 minutes

Goal: 15:00-20:00 minutes

Primary Objective: Best possible time.

Secondary Objective: maintain a pace of 20 reps or better on the minute

Stimulus: Light barbell cycling / Full Body Conditioning

RPE: 8/10

D: Accessories (Accumulate
5:00 minute Wall Sit
3:00/3:00 Side Plank )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Every 1:30min for 12min (8 sets)

Max candlesticks using rig

Rest :30sec b/t sets

10 rounds

10 KB plank walk overs

10 KB legs up and over

10 KB RDL

10/10 KB curtsy lunge

100M run