Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 rounds

10 Pendlay rows

10 Yate rows

10/10 DB bent over rows

5 rounds

10 BB bicep drag curls

10 Supinated shoulder to overhead

10/10 DB alt bicep curl (static hold at 90 degrees)

5 rounds

10 Lu raises

15/15 red banded paloff press

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

4 rounds

10 BB bent over rows

10/10 DB bent over rows

4 rounds

10/10 DB shoulder press

12 Box step ups

Red band paloff press

12-15 per side

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

7:00, for Quality

10 Bootstrap Squats + Deep Squat Thoracic Rotations

10/10 Single Leg Glute Bridges

10/10 Bird Dogs

8 Inchworm Push-Ups

AA: Warm-up (No Measure)

Barbell primer:

Part A)

3 Sets

Power Clean

Push Press

Front Squat

Thruster

Part B)

3 Sets

Squat Clean

Thruster

Part C)

3 Sets

1-2 Clusters building weight to working weight

B: Cluster (Every 90 seconds, 6 Sets
2 Clusters

Start @ 50-55% of Clean and Jerk and Increase to a max for the day
*These are not TnG Reps
Cluster = Squat Clean Thruster )

Sq Clean Thruster

C: Metcon (Time)

"Power Smoothie"

8 Sets, for time

7 Bar facing burpees

6 Deadlifts

5 Hang power cleans

4 Thrusters

Rest 1:00 minute between sets

Load: (Rx 115/75, S 95/65)

Primary Objective: Maintaining 1:00 minute per set +/- 5 seconds

Secondary Objective Descending splits across

Goal: 14:00-18:00 minutes

Time Cap: 20:00 minutes *including rest time

Stimulus: Anaerobic / Barbell Cycling Efficiency

RPE: 8/10

D: Recovery (No Measure)

Time permitting:

1:00/1:00 Couch Stretc h

1:00 Childs Pose

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00, for Quality

1:00 minute Row (:30 easy, :20 moderate, :10 hard)

10 Bar Kip Swings

6 Rower Pike-Up

6 Rower Ab Roll-Outs

B: Metcon (Time)

"Eight Pack"

For Time:

80/64 Cal Row or Ski 56/45 Cal Bike

40 Toes to bar

60/48 Cal Row or Ski 42/33 Cal Bike

60 Alternating V-ups

40/32 Cal Row or Ski 28/22Cal Bike

80 Abmat Sit-ups

20/16 Cal Row or Ski 14/12 Cal Bike

Goal: 15:00-20:00, Time Cap: 30:00

Primary Objective: Complete in fastest overall time

Secondary Objective: Create a plan of attack and try to maintain sets of 5+ per core exercise

Stimulus: Core / Hip Flexors

RPE: 7/10

C: Accessories (Time permitting:
3 Sets, for quality
12 Dual kettlebell bent over rows
12 Tall kneeling banded lat pull-downs
:24/:24 Side star plank )

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

5 rounds

10 Sumo DL (w/barbell)

15 KB RDL

12 Air squats or Curtsy lunge

4 rounds

10/10 Seated DB bicep curls

10/10 Seated DB hammer curls

15 Red banded lat pull downs

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

A: Bench Press (5 at 60%
5 at 70%
5+ at 80%
***last set - goal is 7-12 reps***)

B: Metcon (No Measure)

8 rounds

8 DB pullovers

8 DBs close grip bench press

8 Diamond push-ups

Immediately into..

4 rounds: Tall kneeling

12 DB tricep ext (behind the neck)

12 DB crush grip bicep curls

12 DB crush grip chest press