Workout of the day

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 Bar or Ring Kip Swings + 10 Alternating Single Arm Kettlebell Swings

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: Power Snatch (Every 2:00 minutes, 6 Sets
Set 1: 7 Reps @ 60%
Set 2: 6 Reps @ 65%
Set 3: 5 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%
*Record 2 reps*)

C: Ring MU Progression (Toenail Spot Ring Muscle-Up
Box Ring Muscle-Up Transition + Dip
Seated Band Assisted Ring Muscle-Up )

D: Metcon (AMRAP - Rounds and Reps)

"Swing Dance"

12:00 minute AMRAP

3 Ring Muscle Ups (A: Burpee Pull-Ups)

3/3 Single Arm DB/KB Hang Snatches

9 DB/KB Squats

Load: (Rx50/35, S 40/25), (Rx53/35, S 44/26)

Goal: 10 rounds

Primary Objective: Average less than 90 seconds per round

Secondary Objective: Squats: Mix up the positions when performing Kettlebell squats each round. i.e. One round hold on the right shoulder, next round hold on the left, next round hold in goblet position, etc.

Stimulus: Shoulder Stamina / Pulling Endurance / Quad Stamina

RPE: 7/10

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 - 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 - 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 - 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