Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

10 Alternating Bird-Dogs

10 Goblet Squats, Moderate Load

5/5 Kettlebell Windmills , Light Load

10 Weighted Prone Swimmers , Light Load

3-4 Seated Box Jump to High Box , Increase height on the box each set

B: Metcon (Time)

"Madame President"

Complete for Time with a Partner

100/80 Push-Ups

60 Alt DB Snatch (A:Alt DB Hang Power Snatch)

200ft Single Arm Overhead Walking Lunges

20 Alternating Wall Walks

200ft Single Arm Overhead Walking Lunges

60 Alternating Dumbbell Snatch

100/80 Push-Ups

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

Time Cap: 30:00 minutes

Goal: 22:00-26:00 minutes

Primary Objective: Complete the chipper with equal work between partners

Secondary Objective: Equal split the first half and second half of the workout

Stimulus: Partner Chipper

Upper Push + Pull / Lower Body Push

RPE: 7/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

60 Second Machine of Choice (Easy pace)

10/10 Single Arm Dumbbell High Pulls , Light Load

10/10 Single Leg Dumbbell RDLs, Light Load

10/10 Single Leg Glute Bridges

:30/30 Second Banded Front Rack Stretch

B: Weightlifitng complex (Weight)

Every 4:00 minutes, 4 Sets

Complete

1 "Clean and Jerk Complex"

5 Weighted Strict Pull-Ups

"Clean and Jerk Complex"

Power Clean

1 Floating Squat Clean

2 Split Jerks

(unbroken)

C: Metcon (Time)

"Mojo Dojo Casa House"

3 Rounds for Time

25 Wall Balls (Rx 20/14, S 16/12)

21/14 Cal Row or Ski or 15/10 Cal Bike

10 Bar Muscle-Ups (A: 20 Kipping Pull-Ups)

Time Cap: 18:00 minutes

Goal: 8:00-12:00 minutes

The focus today is on pure output and moving quickly. The bar muscle-ups are meant to be the crux of the workout, Keep a strong pace on the wall balls and bike.

Primary Objective: Unbroken Wall Balls and complete the Bar Muscle-Ups in 2 sets or less

Secondary Objective: Finish the workout in 10:00 minutes or less

Stimulus: Muscular Endurance / Aerobic Power

RPE: 8/10

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

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

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)

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