Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, for Quality

15/12 Calorie Row

10 Bar or Ring Kip Swings

:15 second Ring Support Hold

6/6 Acher Ring Rows

10/10 Single Arm Dumbbell Push Press

B: Gymnastic Skills (Bar Muscle-Up Progression
Ring Muscle-Ups
-Seated Banded Ring Muscle-Ups
-Box Ring Muscle-Up Transitions )

C: Metcon (Calories)

"Canto De Ossanha"

Partner WOD

8 Rounds for max calories

3:00 minute AMRAP

10 *Muscle-ups (A: Burpee Pull-Ups)

10 Push Jerk (Rx135/95, S 115/75)

-Max Calorie Row in the remaining time

No rest between AMRAPs

Today, we will be splitting the work between you and your partner. This means that you will hit 5 ring muscle-ups each into 5 push jerks each and then max calories on the rower alternating as you like in the remaining time.

Alternating each round between ring and bar muscle-ups

Sub for Muscle-ups is burpee pull-ups

Primary Objective: Hit 20/16+ Calories on the rower each round

Secondary Objective: Complete the buy-in for each round in 2:00 minutes or less

Stimulus: Upper body push pull / muscular stamina and aerobic capacity

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

6:00 minutes, For Quality

10 Bootstrap Squats

5/5 Pendulum Lunges

10 second Hollow Hold

10 second Arch Hold

B: Back Squat (Take 8:00 minutes to build
1 x 20 reps
Suggested % is 70% of 5RM )

C: Metcon (2 Rounds for time)

"The Influence"

Part A) 0:00-15:00 minutes

Complete For Time

1000m Run (A:1000m row)

75ft Single arm suitcase walking lunges (Rx70/50, S 60/40)

85/60cal row or ski or 60/42 Cal Bike

40 GHD sit-ups (A:V-Ups)

20 Goblet squats

Time Cap: 15:00 minutes

Part B) @ 20:00 minute mark

Complete for time

800m Run (A: 800m Row)

60 Air squats

40 GHD sit-ups

29/20cal row or ski or 20/14 Cal Bike

Time Cap: 12:00 minutes

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes for Quality

10 Alternating Bird-Dogs

8/8 Quadruped Thoracic Rotations

8 Walking Inchworm Push-Ups

20 Glute Bridges

:20 / :20 second Single Leg Glute Bridge Pause

:20 second Extended Reverse Plank Bridge

B1: Bench Press (Every 2:00 minutes, 10 Sets Alternating Stations
Station 1: Bench Press
Station 2: Deadlift

Bench Press
6 Reps @ 73%
5 reps @ 78%
4 Reps @ 83%
3 Reps @ 87%
2 Reps @ 90%+

*Record 90%+
**See B2 for Deadlift**)

B2: Deadlift (6 Reps @ 73%
5 reps @ 78%
4 Reps @ 83%
3 Reps @ 87%
2 Reps @ 90%+ )

C: Metcon (AMRAP - Rounds and Reps)

"Future Sound"

6:00 minute AMRAP

3-6-9-12-15-18...

American Kettlebell Swings (Rx70/53, S 53/44)

Burpees

Extra Instructions / Points of Performance

Primary Objective: Complete the round of 15 and 15

Secondary Objective: Maintain unbroken reps across all sets

Stimulus: Posterior Chain / Anaerobic

RPE: 9/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

5 Rounds

10 Barbell bent over rows

10 Seated dumbbell hammer curls

10 Seated dumbbell shoulder press

5 Rounds

2min cardio machine

15 Slam balls (front and rotational)

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

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