31Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
1:00 Row (:30 ez,:20 mod,:10 hard)
15 Hollow Rocks
200m Run
20 Mountain Climbers
Metcon (4 Rounds for time)
"Barbieland"
Every 10:00 minutes, 4 Sets
400/350m Row or Ski
20 GHD Sit-Ups (A: Abmat Sit-Ups)
400m Run (A: 27/22 Cal Bike)
20 Burpees
Score = Combined interval time
Extra Instructions
Goal / Set: 6:00-7:00 minutes
Time Cap / Set: 8:00 minutes
Primary Objective: Hold 5k pace for the row and the run
Secondary Objective: Complete each set in 7:00 minutes or less
Stimulus: Midline Conditioning / Aerobic Stamina
RPE: 7/10
Mobility (No Measure)
:60sec Half Kneeling Hamstring Stretch
:60sec Pigeon
31Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Legends
Metcon (No Measure)
7 Rounds
7 KB Russian swings
7 KB Sumo deadlift
7 KB Sumo high pull
100M Farmers carry (right down/left back)
Remaining time:
15 Bench knee raises
10/10/10 Letters "Y, W, T" small plates
31Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Decline bench press:
3 x 3 at 90@ or increase weight from last week by 15-20#
Immediately into...
5 Rounds
10 DB flat bench press (50/35#)
Max effort close grip press (till failure)
Remaining time: AMRAP
10 DB crush grip bicep curl
10 DB behind the neck tricep ext
10 BB drag curls (tempo 3.1.3.0)
10 BB tricep dips (BB on the rig)
30Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
3:00 minutes On : 1:00 minute Off
10/7 Calorie Row
5/5 World's Greatest Stretch
10 Barbell Good Mornings, 45/35lb (20/15kg)
*In remaining time, accumulate
Max Lateral Banded Monster Walks
B: Back Rack Lunge (Every 2:00 minutes, 4 Sets
Barbell Back Rack Reverse Lunge
12 Alternating Reps (6/leg)
10 Alternating Reps (5/leg
8 Alternating Reps (4/leg)
6 Alternating Reps (3/leg
*Start @ 100% of your 10RM / Leg and increase weight by feel today. )
C: Skill session (No Measure)
10:00 - 15:00 minutes
Pistol Progressions
Legless Rope Climb Efficiency and Technique
D: Metcon (AMRAP - Rounds and Reps)
"Dream House"
14:00 minute AMRAP
2/1 Legless Rope Climb
4 Deadlifts (Rx 315/205, S 245/175)
8 Pistols (A: use box)
Alternating Rounds on Pistols as Round 1, Complete 4/4, then Round 2 as 8 Alternating. On the 4/4 set, we are looking to have the non working leg never touch the ground until the 4 reps are completed.
Goal: Complete ~7 rounds
Primary Objective: Legless Rope Climb Efficiency
Secondary Objective: Maintaining a pace of under 2:00 minutes per round
Stimulus: Posterior Chain / Grip
RPE: 7/10
29Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Legends
Metcon (No Measure)
5 rounds
10 BB bent over rows
10/10 Seated DB Arnold press
10/10 SA red band lat pulls
5 rounds
10 Push-ups/Box push-ups
10 DB Crush grip bicep curl
10 Red band tricep ext
5 rounds
20/20 Red band paloff presses
29Aug
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
:30 seconds Jump Rope Practice
50ft (15m) Dual Kettlebell Bottoms Up Waiters Carry
5 Inchworm Push-Ups
20 Bear Plank Shoulder Taps
10/10 Single Leg Hip Thrust off Bench
Bench Press (Every 2:00 minutes, 4 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5 @ 85%
Percentage is based on your 1rm Bench Press )
C: Metcon (Time)
"Patriarchy"
For Time:
50 Double Unders (A: 100 singles)
9 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Ups)
50 Double Unders
12 Strict Handstand Push-Ups
50 Double Unders
15 Strict Handstand Push-Up
50 Double Unders
18 Strict Handstand Push-Ups
Extra Instructions / Points of Performance
Goal: 7:00-11:00 minutes
Time Cap: 14:00 minutes
Primary Objective: Achieving fastest overall time
Secondary Objective: Complete each set of Handstand Push-Ups in under 90 seconds
Stimulus: Shoulder Burn / Muscular Stamina
RPE: 6/10