Workout of the day

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

60 Second Machine of Choice (Easy pace)

:20/20 Second Side Plank

50ft (15m) Bodyweight Walking Lunge

10 Air Squats

:15 second Active Tuck L-Hang

10 Barbell Bradford Presses w/lockout @ 45/35lb (20/15kg)

B: Back Squat (Every 2:00 minutes, 5 Sets
2 Sets x 3 Reps @ 100% of 5RM
2 Sets x 5 Reps @ 90% of 5RM
1 Set x 20 reps @ 65% of 5rm )

C: Metcon (Time)

"Thruster Thrills"

For Time

21-15-9

Toes to Bar (A: Strict Knee Raises)

Thrusters (Rx 95/65, S 75/55)

Bar Facing Burpees

Goal: 8:00-11:00 minutes

Time Cap: 14:00 minutes

Primary Objective: Complete each set of thrusters in 3 sets or less

Secondary Objective: Start each set of toe to bar with a big unbroken set

Stimulus: Midline / Muscular Stamina

RPE: 8/10

Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

3 Rounds: Unilateral DB 50/35

10/10 Bent over rows

10/10 Seated Arnold press

10/10 Renegade rows

20 RDL (crush grip)

20 Bear plank pull through

100M Overhead carry (right down/left back)

into...

Time remaining: Accessories

Tall kneeling position: Small plates/light DBs

10 Yu raises

10 Front delt raises

10 Lateral delt raises

20/20 Banded Paloff press (Athletic position)

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