Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

Moving day

25min AMRAP

1:30 Row/Ski/Bike

15 KB RDL

15 KB swings

Farmers carry

Rest 1:30-2min b/t sets

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

200m Run

5/5 Quadruped Thoracic Rotations

:20 Second Extended Reverse Plank Bridge

20 Plank Shoulder Taps

5 Step-Down Box Jumps

B: Bench Press (Take 10 minutes to Establish a 5RM )

C: Metcon (Time)

"Push"

3 Sets, For Time

400m Run (A: 27/22 Cal Bike)

16 Bench Press (Rx135/95, S 115/75)

10 Burpee Box Jump Overs (Rx24/20, S 20/16″)

Rest 1:00 minute between sets

Time Cap: 20 minutes (including rest)

Goal: 12:00-16:00 minutes

Score: Total Running Time

Primary Objective: Increase effort across sets, slowest set to be round 1.

Secondary Objective: Bench Press: Complete each set within two sets or less

Stimulus: Upper Body Press / Stamina

RPE: 7/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

6 rounds

Supersets

12 Pendlay rows

24 DB/KB Gorilla rows

**Rest 1min b/t sets**

5 rounds

Supersets

20 BB bicep curls

20 BB shoulder to overhead (supinated grip)

12 Plate Lu raises

**Rest 1min b/t sets**

Core: Remaining time

Straight leg weighted sit-ups (Wall ball)

**Arms straight and close to earlobes**

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality (8:00 minute Cap)

1:00 minute Row (:30 ez, :20 Mod, :10 Hard)

10 Alternating Cossack Squats

10/10 Single Leg Glute Bridges

8/8 Bird Dogs w/Pause

:20 second Dead-Bugs

B: Back Rack Lunge (Every 2:00 minutes, 4 Sets
5 Reps/Leg

Perform all 5 reps on one leg, then all 5 reps on the other leg

start @ 100% of your 10RM. Increase load for max effort.)

C: Metcon (2 Rounds for time)

"Walk Away"

21/17 Cal Row or Ski or 15/12 Cal Bike

50ft Dual Dumbbell Farmers Lunge

15/12 Cal Row or Ski or 11/8 Cal Bike

50ft Dual Dumbbell Front Rack Lunge

9/7 Cal Row or Ski or 6/4 Cal Bike

50ft Mixed Rack + Overhead Walking Lunge

Rest 2:30 minutes

*switch to a different machine if possible

30/21 Cal Row or Ski or 21/15 Cal Bike

50ft Dual Dumbbell Farmers Lunge

21/15 Row or Ski or 15/11 Cal Bike

50ft Dual Dumbbell Front Rack Lunge

13/10 Cal Row or Ski or 9/7 Cal Bike

50ft Mixed Rack + Overhead Walking Lunge

Mixed Rack + Overhead Walking Lunge = Front Rack + Overhead Position

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

Goal: 5:00-7:00 minutes / Set, 12:00-16:00 Running Time

Time Cap: 25:00 Total Clock Time

Primary Objective: Complete each set in sub 6:00 minutes

Secondary Objective: Keep the lunges unbroken

Stimulus: Leg Stamina / Unilateral Muscular Endurance

RPE: 7/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups

minute 3: "Barbell Complex"

minute 4: Rest and add a little weight to the barbell

Each round decrease by 1 rep on each movement and add a little load

B: Weightlifitng complex (Weight)

"Clean and Jerk Complex"

Every 3:00 minutes, 5 Sets

High Hang Squat Clean + Split Jerk

Hang Squat Clean + Split Jerk

Squat Clean + Split Jerk

Starting @ 70% of 1RM Clean and Jerk, Building over 5 Sets

*Not TnG

Rest as needed between sets

C: Metcon (Time)

"Barra Bella”

For Time

10-8-6-4-2

Deadlifts

Hang Power Cleans

Shoulder to Overhead

Load: (Rx155/105, S 125/85)

Primary Goal: 5:00-7:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Best time

Secondary Objective: Hang Power Cleans: Focus on an explosive hip extension and a quick pull under the bar

Stimulus: Barbell Cycling / Grip / Posterior Chain

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Legends

Metcon (No Measure)

Strength: w/ partner

5-7 sets

8 Sumo deadlift

10 Box step ups (hands against the wall)

5 rounds

10/10 DB hang (high pull

10 DB crush grip bicep curl