03Oct
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Legends
Metcon (No Measure)
5 rounds
10 Sumo DL (w/barbell)
15 KB RDL
12 Air squats or Curtsy lunge
4 rounds
10/10 Seated DB bicep curls
10/10 Seated DB hammer curls
15 Red banded lat pull downs
03Oct
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - HGX-FIT
A: Bench Press (5 at 60%
5 at 70%
5+ at 80%
***last set - goal is 7-12 reps***)
B: Metcon (No Measure)
8 rounds
8 DB pullovers
8 DBs close grip bench press
8 Diamond push-ups
Immediately into..
4 rounds: Tall kneeling
12 DB tricep ext (behind the neck)
12 DB crush grip bicep curls
12 DB crush grip chest press
02Oct
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds, For Quality
200m Run
5/5 Worlds Greatest Stretch
8/8 Quadruped Throacic Rotations
"Barbell Complex"
3 Hang Muscle Snatch
3 Overhead Squats
3 Snatch Balance
B: Snatch (Every 3:30 minutes, 3 Sets
3 Squat Snatch @ 75%
2 Squat Snatch @ 80%
1 Squat Snatch @ 85%
Rest only as long as it takes to adjust loads
Perform as quick singles
**Record heaviest single**)
C: Metcon (Time)
"Helanasty"
3 Rounds for time
21 Alt DB Snatch (Rx50/35, S 40/25)
400m Run (A: 27/22 Cal Bike)
12 Overhead squats (Rx 115/75, S 95/65)
Goal: 9:00-13:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Achieve best overall time
Secondary Objective: Complete all movements unbroken
Stimulus: High End Aerobic + Muscular Stamina
RPE: 9/10
01Oct
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
3 Rounds: Unilateral - pick one DB
10/10 Bent over rows
10/10 Tall kneeling Arnold press
10/10 Renegade rows
10/10 Single arm RDL
100M Overhead carry (right down/left back)
into...
Time remaining: Core stability/Obliques
3-5 rounds
10/10 Fulcrum deadlifts (15kb BB) add little weight.
**Tempo: Eccentric :03sec**
30Sep
Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets @ Each Station
:30 seconds on, :15 second Transition / Rest
Bike ,Row Ski
Kettlebell Deadlifts
Alternating Box Step-Ups
Cossack Squats
Hollow Rocks
B: Metcon (Time)
"Up and Up"
Complete with a Partner for Time
10-20-30-40-50
American Kettlebell Swings (Rx53/35, S 44/26)
Box Jumps (Rx24/20, S 20/16″)
Abmat Sit-Ups
Wall Balls (Rx 20/14, S 16/12)
Calories
(Female Calories 7-14-21-28-35)
*Work can be split as desired with your partner
*Special note: If you have a male/female pairing and you are scaling this even across men do 10 calories and women do 7
So male/female teams pairing would look like (8-17-25-34-42)
Goal: 30:00-35:00 minutes
Time Cap: 40:00 minutes
Primary Objective: Maintaining a pace of 20+ Reps / minute
Secondary Objective: Split the workload even across all movements
Stimulus: Muscular Endurance and Aerobic Stamina
RPE: 8/10
C: Accessories (Accumulate
2:00 minutes Hollow Hold
1:00/1:00 Side Star Plank )
29Sep
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 Mountain Climber to Deep Lunge Stretch
minute 3: "Barbell Complex"
minute 4: 5 Burpee Bar Touches + 5 Jumping Pull-Ups
"Barbell Complex"
3 High Hang Muscle Clean
3 Front Squats
3 Push Press
3 Hang Squat Clean
3 Push Jerk
Load: 45/35lb, (20/15kg)
AA: Warm-up (No Measure)
Primer
1 Slow Pull Clean
2 Squat Cleans
2 Push Jerks
B: Metcon (Time)
“The Lyon”
5 Sets, For Time:
7 Squat Cleans
7 Shoulder-to-Overheads
7 Burpee Chest-to-Bar Pull-Ups
Load: (Rx 165/110, S 145/85)
2 minutes Rest between rounds
Time Cap: 25 minutes (including rest)
Goal: Sub 20:00 minutes
Use a pull-up bar that is 6 inches above your max reach when standing.
Primary Objective: Achieve best possible time
Secondary Objective: Barbell cycling: Focus on form and unbroken on the shoulder to overhead
Stimulus: Barbell Conditioning / Full Body Muscular Stamina
RPE: 8/10