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
10Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Empty Barbell
4 Rounds
250M run
40 Strict shoulder press
40 Reverse curls
------
Rest 2min
------
4 Rounds
250M run
40 Push press
40 Bicep curls
------
Rest 2min
------
4 Rounds
100M run
25 BB rollout (use small plates)
09Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality (12:00 minutes Cap)
1:30 Row (:45 sec easy, :30 sec mod, :15sec hard)
6 Inchworm Push-Ups
12 Bear Plank Shoulder Taps
12 Reverse Table Top Bridge with Reach
:24 second Extended Reverse Plank Bridge
B: Metcon (Time)
"Two-By-Four"
In Teams of 2, For Time:
100 Strict Handstand Push-Ups (A: DB Press)
100/90/80 Calorie Row
100 Plate Overhead Walking Lunges (Rx45/35, Rx25/15 plate)
Starting at 0:00 and Every 2:00 minutes complete 10 Synchro Plate Ground to Overhead
All work is combined except for the Synchro Ground to Overhead that is done with your partner.
Goal: 24:00-30:00 minutes
Time Cap: 35:00 minutes
Primary Objective: Complete in fastest overall time
Secondary Objective: Complete the Handstand Push-Ups in 10 minutes or less
Stimulus: Muscular Endurance / Leg Focus (Push)
RPE: 7/10
C: Recovery (No Measure)
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
D: Accessories
5 Sets, For Quality
10 Dual Dumbbell Bench Press
10 Dumbbell Pull-Overs
Rest 2:00 minutes between superset