Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8 minute EMOM, Alternating each minute:

Minute 1: 45 Second Machine of Choice (Easy pace)

Minute 2: 5/5 World's Greatest Stretch

Minute 3: 6 Walking Inchworm Push-Ups

Minute 4: 20 Air Squats + :20 second Hollow Hold

B: Bench Press (Every 2:00 minutes, 4 Sets
Bench Press
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 80%
Set 3: 5 Reps @ 85%
Set 4: 5 Reps @ 85%
Percentage is based on your 3rm Bench Press (3RM is ~87.5-90% of 1RM))

BB: Back Squat (Take 5:00 minutes to Warm-Up to Weight
Back Squat
1 Set of 20 reps @ 55% of 5RM (5RM is ~85-87% 1RM))

C: Metcon (AMRAP - Rounds and Reps)

"Push Pop"

8:00 minute AMRAP

2 Back Squats (Rx 315/205, S 245/175) (A: should not exceed 80% of 1RM)

4 Dumbbell Deficit Push-Up

6 Dual Dumbbell Burpee Step-Ups (Rx24/20, S 20/16″)

:10 second L-Sit *on Dumbbells (A: 10 Hollow Hold)

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

Primary Objective: Complete Each Movement Unbroken

Secondary Objective: Complete ~4 Rounds

Stimulus: Strength Conditioning / Lower Body + Upper Body Push

RPE: 8/10

D: Accessories (3set, For Quality
1min plank Hold
16 V-Ups )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

3 Rds

15 KB Sumo high pull

15 KB Goblet squats

15 KB American swings

100M KB SA overhead carry

Rest 3min

1 Rd

45 KB Sump high pull

45 KB Goblet squats

45 KB American swings

100M KB SA overhead carry

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets: For Quality

9/7 Calorie Echo Bike

5 Burpee Broad Jumps

12 Alternating Hang Dumbbell Snatch

10/10 Single Leg Glute Bridge w/ Pause

B: Metcon (8 Rounds for time)

"Out of Time"

Every 4:00 minutes, 8 Sets

Both Partners Complete

5 Devils Press (Rx50/35, S 40/25)

13/10 Cal Row or Ski or 9/7 Cal Bike

12 Line Facing Burpees

Score = Combined Time of All Intervals

Primary Objective: Complete each set in under 1:50 per partner (3:40 total time)

Secondary Objective: Complete the line facing burpees in under 30 seconds on each set

Stimulus: Lactate Endurance / Sprint / Anaerobic

RPE 9/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

400m Run, Easy

Into

2 Sets, For Quality:

:30 Second GHD Sorenson Hold into :30 Second GHD Face Up Hold

10 Bodyweight Cossack Squats

10 Second Rig Dead Hang Hold + 10 Scapular Pull-Ups + 10 Second Top of Pull-Up Hold

Into

400m Run, Moderate

**If you’re unable to complete the Top of Pull-Up Hold unassisted, please complete a Top of Ring Row Hold.

B: Back Rack Lunge (Take 12:00 minutes to Establish

A. Barbell Back Rack Stationary Reverse Lunge
Establish a 10RM / Leg

B. Max Unbroken Strict Pull-Ups )

C: Bar Muscle-ups (Progressions)

D: Metcon (Time)

"Flight"

3 Rounds for Time

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

16 Pull-Ups (A: strict banded pull-ups )

12 Front Squats (Rx135/95, S 115/75)

8/6 Bar Muscle-Ups (A: Burpee Jumping Pull-Ups)

Time Domain: 9:00-14:00 minutes

Time Cap: 17:00 minutes

Primary Objective: Complete the gymnastics components in 2 sets or less

Secondary Objective: Keep the run @ sub 5k pace and unbroken Front Squats

Stimulus: V02 Max / Muscular Stamina

RPE 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1min Row ski or bike

2 Wall Walks

15 Banded Goodmornings

3 Tempo Ring Push-Ups (3131 Tempo)

:15 / :15 second Single Arm Ring Plank

B: Metcon (No Measure)

Part A)

0:00-2:00 minutes

Max Unbroken Strict Handstand Push-Ups

Part B)

10 minute EMOM, Alternate each minute:

minute 1: 5 Deadlifts @ 65%+

minute 2: Strict Handstand Push-Up @ 30% of Reps of Max

C: Metcon (3 Rounds for reps)

"Training Day"

3 Sets: For Max Reps

4:00 minute AMRAP

Buy-In : 18/15 Cal Row or Ski or 13/11 Cal Bike

In Remaining Time Max Reps

3-6-9-12-15...

Deadlifts (Rx 225/155, S 165/125)

Push-Ups

Rest 2:00 minutes between sets

Goal: Get into the round of 15 each set

Primary Objective: Complete the round of 12 and 12 each set

Secondary Objective: Complete the row in sub 1:00 minute on every set

Stimulus: Muscular Endurance / Stamina

Push / Pull

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

6-8 sets: Teams of 2 to 3

10/10 Gorilla rows

10/10 Red band single arm lat pulls

10 Red band face pulls

Shoulder accessories:

4 sets: 12 reps for each letter

"Y, W, T"