15Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
6:00 minutes, For Quality
10 Bootstrap Squats
5/5 Pendulum Lunges
10 second Hollow Hold
10 second Arch Hold
B: Back Squat (Take 8:00 minutes to build
1 x 20 reps
Suggested % is 70% of 5RM )
C: Metcon (2 Rounds for time)
"The Influence"
Part A) 0:00-15:00 minutes
Complete For Time
1000m Run (A:1000m row)
75ft Single arm suitcase walking lunges (Rx70/50, S 60/40)
85/60cal row or ski or 60/42 Cal Bike
40 GHD sit-ups (A:V-Ups)
20 Goblet squats
Time Cap: 15:00 minutes
Part B) @ 20:00 minute mark
Complete for time
800m Run (A: 800m Row)
60 Air squats
40 GHD sit-ups
29/20cal row or ski or 20/14 Cal Bike
Time Cap: 12:00 minutes
14Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minutes for Quality
10 Alternating Bird-Dogs
8/8 Quadruped Thoracic Rotations
8 Walking Inchworm Push-Ups
20 Glute Bridges
:20 / :20 second Single Leg Glute Bridge Pause
:20 second Extended Reverse Plank Bridge
B1: Bench Press (Every 2:00 minutes, 10 Sets Alternating Stations
Station 1: Bench Press
Station 2: Deadlift
Bench Press
6 Reps @ 73%
5 reps @ 78%
4 Reps @ 83%
3 Reps @ 87%
2 Reps @ 90%+
*Record 90%+
**See B2 for Deadlift**)
B2: Deadlift (6 Reps @ 73%
5 reps @ 78%
4 Reps @ 83%
3 Reps @ 87%
2 Reps @ 90%+ )
C: Metcon (AMRAP - Rounds and Reps)
"Future Sound"
6:00 minute AMRAP
3-6-9-12-15-18...
American Kettlebell Swings (Rx70/53, S 53/44)
Burpees
Extra Instructions / Points of Performance
Primary Objective: Complete the round of 15 and 15
Secondary Objective: Maintain unbroken reps across all sets
Stimulus: Posterior Chain / Anaerobic
RPE: 9/10
14Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Legends
Metcon (No Measure)
5 Rounds
10 Barbell bent over rows
10 Seated dumbbell hammer curls
10 Seated dumbbell shoulder press
5 Rounds
2min cardio machine
15 Slam balls (front and rotational)
14Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
4 rounds
10 BB Yates rows
10 BB Bent over rows
10 BB Pendlay rows
**Weight stays the same**
Then....
4 rounds
12 BB supinated shoulder press
12 Lu raises (plates)
12 DBs rear delt raises
12 DBs shoulder shrugs
Remaining time: Paloff press - red band
13Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 minute EMOM
Minute 1: 13/10 Calorie Machine of Choice
Minute 2: 10 Alternating Dumbbell Hang Snatch + 5 Box Jumps
Minute 3: 50/50ft (15/15m) Single Arm Overhead Carry
Minute 4: 50ft (15m) Burpee Broad Jumps
AA: Warm-up (No Measure)
Weightlifting Primer
2 Sets, with Empty Barbell
3 Hang Snatch High Pull
3 Low Hang Muscle Snatch
3 Snatch Grip Push Press
3 Snatch Balance
3 Overhead Squat
Add Load
3 Sets, Building Load and Cueing Positions
Hang Snatch
Floating Snatch
Squat Snatch
Overhead Squat
B: Weightlifitng complex (Weight)
Every 2:30 minutes, 5 Sets, Complete the following:
1 Hang Squat Snatch
1 Floating Squat Snatch
Rest: 10 seconds
1 Squat Snatch
1 Overhead Squat
@ 75%+ of 1RM Squat Snatch, building
C: Metcon (No Measure)
"Monkey Bars"
15:00 minute Running Clock
4 Sets
3 Weighted Strict Pull-Ups @ 85% of 1RM
Rest 30 seconds
6 Strict Pull-Ups
Rest 30 seconds
12 *Ring Rows
Rest 2:00 minutes
*Prescribed Ring Row Height = Body on floor and fingertips touch the rings
Primary Objective: Keep all sets unbroken with no kipping movement. Maintain a hollow body position.
Secondary Objective: Perform the strict pull-ups and full range of motion for ring rows.
Stimulus: Gymnastics Pulling Strength / Muscular Endurance
RPE: 6/10
12Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
1:00 Cardio Choice
6 /6 Half Kneeling KB Windmi ll
1 Wall Walks + :10sec Nose to Wall Ho ld
10 Ring V-Out s
B: Gymnastic Skills (Handstand Push-Up Progression
Option
Every 90 seconds x 10 Sets
35-40% of Max Unbroken Strict Handstand Push-Ups
Option B)
Every 2:30 x 6 Sets
6-8 Box Pike Handstand Push-Ups (Kneeling or Feet Piked)
+
10 Dual Dumbbell Push Pres)
C: Metcon (AMRAP - Rounds and Reps)
"Concrete Schoolyard"
10 minute AMRAP
30 Double Unders (A:60 singles)
2 Dual Dumbbell Box Step-Overs
2 Wall Walks
30 Double Unders
4 Dual Dumbbell Box Step-Overs
4 Wall Walks
30 Double Unders
6 Dual Dumbbell Box Step-Overs
6 Wall Walks
30 Double Unders
8 Dual Dumbbell Box Step-Overs
8 Wall Walks
and so on..
Dumbbell Load: (Rx50/35, S 40/25)
Box Height: (Rx24/20, S 20/16″)
Score: Total Reps
Primary Objective: Complete the set of 10 and 10
Secondary Objective: Keep the double unders unbroken