Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Pendlay Row (5 x 8 at 80%)

Metcon (No Measure)

3 rounds

10/10 DB bent over rows 60/40

10/10 Red band single arm lat pulls

Grip work: 4 rounds

1min BB static hold 205/175

50' DBs Farmers carry 70/50

1min Dead hang

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

90 Second Machine of Choice (45 Seconds Easy, 30 Seconds Moderate, 15 Seconds Hard)

10 Barbell Cossack Squats, 45/35lb (20/15kg)

10/10 Single Leg Lateral Medball Toss

10 Banded Glute Marches

B: Snatch complex (Weight)

15:00 minutes on the Clock

Snatch

Every 90 seconds, 5 Sets

1 Power Snatch

1 Floating Sq Snatch

1 Snatch Balance

@ 55%+ of Power Snatch

Goal of finishing @ around 75% of Power Snatch

Directly into Squat snatch - See below

BB: Snatch (Every 90 Seconds, 5 Sets
Squat Snatch
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 82%
1 Rep @ 85%
1 Rep @ 85%+
Rest as needed between sets

Percentages are based on your 1rm Squat Snatch.
This is not touch and go, reset between each rep )

C: Metcon (Time)

"Beach"

7 Rounds for Time

3 Power Snatches

3 Overhead Squats

3 Squat Snatches

Load: (Rx135/95, S 115/75)

*The complex must be unbroken

Goal: 5:00-8:00 minutes

Time Cap: 11:00 minutes

Primary Objective: Quality Barbell Cycling

Secondary Objective: Minimizing rest between sets

We need to choose a weight that allows for unbroken complexes today with quality mechanics

RPE: 8/10

Stimulus: Grip / Touch and Go Mechanics

D: Back Squat (1x20 Reps @ 60% of 5RM )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Sets

20 BB upright rows

20/20 BB reverse curls into shoulder 2 ovhd

15 DB crush grip bicep curls

15/15 DB bent over rows

20 Straight leg plate sit-ups

20 Front plate raises

100M run

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 EMOM, Alternating Each Minute

minute 1: :45 second Machine of Choice

minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups

minute 3: 10 Banded Face Pulls + 10 Banded T's

minute 4: :30 second Hollow Hold

B: Ring MU Progression

C: Metcon (Time)

"Hanging on by a Thread"

Complete for Time

50 Toe to Bar

*One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target.

into..

100m (300ft) Farmers Carry (Rx70/50, S 60/40)

*Every Break Perform 10 Synchro Push-Up then switch partners on carry

into..

30 Ring Muscle-Ups (A: Chest 2 Bar pull ups)

*Every Break Perform 10 Synchro V-Ups, then switch partners

into..

100m (300ft) Farmers Carry

*Every Break Perform 10 Synchro Push-Up then switch partners on carry

into..

50 Toe to Bar (A: Hanging Strict Knee Raises)

*One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target.

Goal: 15:00-20:00 minutes

Time Cap: 25:00 minutes

We are working through a partner workout that will require you to plan things out and strategize breaks to get the best result.

Primary Objective: Complete each movement with no more than 5 breaks

Secondary Objective: Complete the Ring Muscle-Ups in Sub 5:00 minutes

Stimulus: Gymnastics Density / Grip

RPE: 7/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes for Quality

12/9 Calorie Machine

5/5 World's Greatest Stretch

10 Barbell Good Mornings, 45/35lb (20/15kg)

20/20 Lateral Banded Monster Walks

2 Wall Walks + 20 second nose to Wall Handstand Hold

B: Deadlift

15:00 EMOM, Alternating Every Minute

minute 1: Seated 8-12 Dual Dumbbell Strict Press

minute 2: *Deadlift Set

minute 3: Rest

Dual Dumbbell Strict Press

Load: Choice

Metcon (3 Rounds for reps)

"Macho Men"

4 minute EMOM

3 Power Cleans (Rx155/105, S 125/85)

3 Front Squats

3 Shoulder To Overhead

Rest 1:00 minute

4 minute EMOM

5 Power Cleans (Rx 115/75, S 95/65)

5 Front Squats

5 Shoulder To Overhead

Rest 1:00 minute

4 minute EMOM

7 Power Cleans (Rx 95/65, S 75/55)

7 Front Squats

7 Shoulder To Overhead

Primary Objective: Completion

Secondary Objective: Unbroken

Stimulus: Barbell Cycling / Grip & Shoulders

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minute Cap

3 Sets, For Quality

1:30 Row (:30 ez, :30 mod, :30 hard)

10 Alt Box Step-Ups 24/20''

10 Down Dog Toe Taps

10 Deep Lunge Mountain Climber Lunges

AA: Warm-up (No Measure)

2 Burpee Box Jumps

:20 seconds Row Ski or Bike @ Pace

4 Box Jump Overs

:20 second Row Ski or Bike @ Pace

2 Burpee Box Jumps

B: Metcon (6 Rounds for time)

"Cornish Hens"

6 Sets: Each for Time

5 Burpee Box Jumps (Rx24/20, S 20/16″)

250/220m Row or Ski or 15/10 Cal Bike

10 Box Jump Overs

250/220m Row or Ski or 15/10 Cal Bike

5 Burpee Box Jumps

Rest 1:1 between sets

Score = Total interval time

Goal: ~3:00 minutes / Set

Primary Objective: Complete even splits across +/- 3-5seconds

Secondary Objective: Fastest overall time

Stimulus: Lactate Endurance / Quad Pump

RPE: 9/10

C: Accessories

Accumulate the Following

30 Reverse Nordic Curls

50 Seated Calf Raises , Moderate Load

70 Prone PVC Pipe Press