14Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
4 rounds
10 BB Yates rows
10 BB Bent over rows
10 BB Pendlay rows
**Weight stays the same**
Then....
4 rounds
12 BB supinated shoulder press
12 Lu raises (plates)
12 DBs rear delt raises
12 DBs shoulder shrugs
Remaining time: Paloff press - red band
13Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 minute EMOM
Minute 1: 13/10 Calorie Machine of Choice
Minute 2: 10 Alternating Dumbbell Hang Snatch + 5 Box Jumps
Minute 3: 50/50ft (15/15m) Single Arm Overhead Carry
Minute 4: 50ft (15m) Burpee Broad Jumps
AA: Warm-up (No Measure)
Weightlifting Primer
2 Sets, with Empty Barbell
3 Hang Snatch High Pull
3 Low Hang Muscle Snatch
3 Snatch Grip Push Press
3 Snatch Balance
3 Overhead Squat
Add Load
3 Sets, Building Load and Cueing Positions
Hang Snatch
Floating Snatch
Squat Snatch
Overhead Squat
B: Weightlifitng complex (Weight)
Every 2:30 minutes, 5 Sets, Complete the following:
1 Hang Squat Snatch
1 Floating Squat Snatch
Rest: 10 seconds
1 Squat Snatch
1 Overhead Squat
@ 75%+ of 1RM Squat Snatch, building
C: Metcon (No Measure)
"Monkey Bars"
15:00 minute Running Clock
4 Sets
3 Weighted Strict Pull-Ups @ 85% of 1RM
Rest 30 seconds
6 Strict Pull-Ups
Rest 30 seconds
12 *Ring Rows
Rest 2:00 minutes
*Prescribed Ring Row Height = Body on floor and fingertips touch the rings
Primary Objective: Keep all sets unbroken with no kipping movement. Maintain a hollow body position.
Secondary Objective: Perform the strict pull-ups and full range of motion for ring rows.
Stimulus: Gymnastics Pulling Strength / Muscular Endurance
RPE: 6/10
12Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
1:00 Cardio Choice
6 /6 Half Kneeling KB Windmi ll
1 Wall Walks + :10sec Nose to Wall Ho ld
10 Ring V-Out s
B: Gymnastic Skills (Handstand Push-Up Progression
Option
Every 90 seconds x 10 Sets
35-40% of Max Unbroken Strict Handstand Push-Ups
Option B)
Every 2:30 x 6 Sets
6-8 Box Pike Handstand Push-Ups (Kneeling or Feet Piked)
+
10 Dual Dumbbell Push Pres)
C: Metcon (AMRAP - Rounds and Reps)
"Concrete Schoolyard"
10 minute AMRAP
30 Double Unders (A:60 singles)
2 Dual Dumbbell Box Step-Overs
2 Wall Walks
30 Double Unders
4 Dual Dumbbell Box Step-Overs
4 Wall Walks
30 Double Unders
6 Dual Dumbbell Box Step-Overs
6 Wall Walks
30 Double Unders
8 Dual Dumbbell Box Step-Overs
8 Wall Walks
and so on..
Dumbbell Load: (Rx50/35, S 40/25)
Box Height: (Rx24/20, S 20/16″)
Score: Total Reps
Primary Objective: Complete the set of 10 and 10
Secondary Objective: Keep the double unders unbroken
12Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - HGX-FIT
Bench Press (3 reps at 65%
3 reps at 75%
Max effort at 85%
***Goal is 5+reps at 85%***)
Metcon (No Measure)
5 rounds: Superset
10 DB bench press 50/35#
Max effort DB close bench press
5 rounds: Superset
12 DB rear flys
12 DB standing flys
5 rounds: Superset
10 DB tricep ext (behind the neck)
10 DB Single arm kickbacks
Remaining time: GHD/Weighted sit-ups
5x25
12Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Legends
Metcon (No Measure)
Deadlift: Barbell or KB (sumo DL)
Every 1:30 for 15min
6-8 reps
5 rounds
15 KB swings
15 KB high pulls
50m farmers carry (right down/left back)
11Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
10:00 minutes for Quality
1:30 Row (45 seconds Easy, 30 seconds moderate, 15 seconds hard)
10 Bootstrap Squats
15 Banded Goodmornings
:15 second Active Hang + :15 second Passive Hang
20 Alternating V-Ups
AA: Warm-up (No Measure)
Primer
1-2 Sets through, working on mechanics
3 Tall Muscle Clean
3 Hang Power Clean
3 Low Hang Power Clean
---
6 Bar Kip Swings
6 Kipping Knees to Chest
4 Alternating Toe to Bar
4 Toe to Bar
---
6-8 Wall Balls
B: Metcon (Time)
"9/11 Memorial Workout"
For Time:
Buy-In:
2001m Row (A:run)
Into
9 Rounds of the following:
11 Toes To Bar (A: Hanging Knee Raises)
11 Power Cleans 110/70 (Rx 110/70, S 90/60)
11 Wall Balls (Rx 20/14, S 16/12) 10/9ft target
Time Cap: 35:00 Male/36:00 Female
Goal: 25:00-30:00
Primary Objective: Challenging yourself
Secondary Objective: Overall Time
Stimulus: Muscular Endurance / Chipper
RPE: 8/10