Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM, Alternating Each Minute

minute: :30 second Bike + Max Hollow Rocks

minute: :15 second Pogo Jumps + Max Plank Hold

minute: :30 second Wall Sit

minute 4: 8 Alternating Leg Bounding

B: Metcon (6 Rounds for time)

"Down Mainstreet"

Complete the following:

Every 6:00 minutes, 3 Sets:

20 GHD Sit-Ups (A: 20 V-Ups)

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

19/13 Cal row/ski or 13/9 Cal Bike

Rest 2:00 minutes

Every 4:00 minutes, 3 Sets:

10 GHD Sit Ups (A: 10 v-ups)

200m Run (A:14/11 cal Bike)

12/7 Cal row or Ski or 8/5 Cal Bike

Primary Objective: Complete each set within the time frame.

Secondary Objective: Achieve more than 45 seconds rest for each set, ghd cadence is another aspect we would like you to focus your attention on, work on speed.

Stimulus: Anaerobic Threshold - Lactic Threshold

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Legends

Metcon (No Measure)

5-8 Rounds: Partner

Partner A: 100' DBs Farmers carry

Partner B: BB bent over rows

(A/B - B/A = 1 round)

EMOM 10

Min 1: Slam balls (Wall ball or D Ball)

Min 2: Red band Paloff press (switch every 15 reps)

Time remaining: Accessories "Y, W, T"

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (10 x 10 at 80%
B/T each set - Run 200M)

B: Metcon (No Measure)

5 rounds

12 Tall kneeling BB "supinated" shoulder press

12 DBs rear delt raises

12 Standing Lu raises (Use plates)

Remaining time: Core

20/20 Red band Paloff press

25 Vups

20 Hollow rock

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Total Running Time (12:00 minutes or less)

3 Sets

1:00 minute Cardio Choice

2 Wall Walks

8/8 Single Leg Glute Bridges

10 Alternating Bird-Dogs

into..

3 Sets

8 Behind the Neck Barbell Strict Press

8 Sumo Stance Goodmornings

8 Barbell Reactive Squat Jumps

Load: 45/35lb, (20/15kg)

B: Push Jerk (9:00 minute EMOM, Adjusting Load Each Minute
minute 1: 3 Reps @ 70%
minute 2: 2 Reps @ 75%
minute 3: 1 Rep @ 80% )

C: Metcon (Time)

“Deadlift Groove”

3 Sets, For Time:

9-7-5

Deadlifts

Ring Dips (A: band or Box dips)

Rest 2:00 minutes between sets

Score: Total Time (including rest)

Set 1: (Rx 185/125, S 155/105)

Set 2: (Rx 225/155, S 165/115)

Set 3: (Rx 265/185, S 175/125)

Goal: 2:00-4:00 minutes / Set

Time Cap: 4:00 minute / Set

(16:00 minutes Running Time)

Primary Objective: Deadlift tng rep technique and efficiency

Secondary Objective: Maintaining full range of motion and lockout positions on the Ring Dip

Stimulus: Complementary Couplet / Posterior Chain and Upper Body Push

RPE: 7/10

D: Accessories (Part A)
Strict Handstand Push-Up Development
8 x 35% of Max Unbroken reps
Rest as needed between sets

Part B)
5 Sets
8/8 Single Leg Barbell Hip Thrust
8/8 Half Kneeling Banded Pallof Press with Rotation )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

1:00 minute Row

8/8 Single Arm Kettlebell Upright Row

5/5 Half Kneeling Kettlebell Press + Windmill

10 second Top of Pull-Up Hold + 5 second Eccentric + 10 second Active Hang

4-6 Sliding Inchworm

B: Gymnastic Skills (12:00 minute Time Cap
Strict Pull-Up Development
8 (sets) x 35% of Max Unbroken Reps
Rest as minimally to complete the sets unbroken )

C: Metcon (AMRAP - Rounds and Reps)

"On Loop"

20 minute AMRAP

100 Double Unders (A:200 singles)

500/425m Row

10/10 DB Hang Power Snatch (Rx50/35, S 40/25)

50ft (15m) Handstand Walk (A: 5 Wall Walks)

Score: Rounds + Reps

Primary Objective: Total Rounds & Reps

Secondary Objective: Mental Strength and Pacing

Today strive to accumulate 4-5 rounds of the chipper. This workout will challenge you mentally and physically to ensure you keep moving the entire time.

RPE: 8/10

Stimulus: Chipper / Pacing / Upper Push + Pull

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Legends

Metcon (No Measure)

EMOM 9

1. Row

2. DB hang power cleans (switch every 5 reps)

3. Air squats

Rest 2min

EMOM 9

1. Row

2. DB shoulder to overhead

3. Banded lat pulls