Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
General (6-8 minutes)
2:00 Cardio Choice
—
2 Sets:
10 Scapular Push-Ups
10/10 Single Leg Glute Bridges
10 Hollow Rocks
5/5 Kettlebell Windmills
1 Partial Wall Walk
2 Pike Push-Ups
Strength Primer and Get to Working Loads (8-10 minutes)
2 Sets: For Quality
10 Supine Banded Pull-Aparts
8/8 Single Leg Glute Hip Thrust Off Bench
6-8 Barbell Bench Press (Empty, Then Light Loads)
Then Get to Working Loads
Bench Press (Every 2:30 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%)
% is of your 1RM Bench Press
We are looking to build volume here, good positions and build to a good challenging set on the Bench Press @ 80%. Look for the goal to be between 7-12 Reps.
"Cosmo" (Checkmark)
15:00 minute EMOM
minute 1: 2 Sets x (1 Wall Walk + 2-3 Wall Facing Handstand Push-Ups)*
minute 2: 10-12 Chest Supported Dual Dumbbell Rows
minute 3: :20-:30 second Hollow Hold
minute 4: 50/50ft Single Arm Overhead Carry
minute 5: Rest
Choice on Loads Today
Sub Box Pike Wall Walk + Handstand Push-Up*
--
Primary Objective : Complete each working set under control within the minute.
Secondary Objective: Consistent movements and positions throughout the workout.
Stimulus: Functional Strength and Stability
RPE: 6/10