Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Mobility Prep + Body Heat (4-5 minutes):

2:00 minutes Cardio Choice

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

:30/:30 second Banded Tricep Stretch

General Warm-Up (5–7 minutes):

2 Sets: For Quality

10 Tempo Air Squats (20x1)

8 Jumping Air Squats

10 Down Dog Touch Touches

8 Push-Ups

20 Mountain Climbers

Specific Warm-Up: (7-9 minutes):

Empty Barbell:

3 Hang Muscle Cleans

3 Hang Power Cleans

3 Front Squats

3 Tall Cleans

3 Hang Squat Cleans

3 Mid-Shin Squat Cleans

–

Then Take 5:00 minutes to Build to 70% of your Squat Clean

* In between each set

Perform 2-3 Burpee Box Jump Overs focusing on staying low and close to the box and working on hopping or stepping up from the Burpee into each Box Jump. The goal is finding efficient movements here that allow the heart rate and breath to stay controlled.

"Raichu" (7 Rounds for weight)

21:00 EMOM

Minute 1 - 10 Burpee Box Jump Overs

Minute 2 - 1 Squat Clean + 1 Hang Squat Clean

Minute 3 - Rest

Barbell @ 70%+ of 1RM Clean

Box: (Rx24/20, S 20/16″)

% is Based on 1RM Squat Clean

Record Each Working Weight

Score = Sum Total Load

---
"Raichu" is a 21:00 EMOM designed to test and develop your ability to perform under fatigue. This workout alternates between high heart rate movements and heavy, technically demanding barbell work, with built-in rest to allow for quality effort and focus. The goal is to sustain intensity while managing technique and pacing, especially as fatigue builds.

Secondary Objective : Improve stamina and power output in a mixed-modality format, emphasizing smooth transitions and control during each minute.

Optional Accessories (Checkmark)

3 Sets, For Quality:

:45 Weighted Forearm Plank

-:15 rest-

Max Ring Plank to RPE 9

-rest 1:00 b/t sets-

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

12-12:15

Athletes will warm up to their opening deadlift weight.

Deadlift-off! (Weight)

Each athlete will have three turns to get the heaviest deadlift they can!

Group 1: 12:15-12:30

Group 2: 12:35-12:50

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (4 x 3 at 85%
**Rest as needed b/t sets
Time cap 15min (including warmup))

B: Metcon (No Measure)

4 Rounds

5/5 DB Push press (50/35)

5/5 DB Renegade rows

10 DB Russian twist

5/5 DB Devil press

50m DB Farmers carry

C: Metcon (No Measure)

3 Sets

15/15 DB Ceiling crunches

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Warm-Up

General Warm-Up (4-6 minutes)

2 Sets: For Quality

:20 second Down Dog Hold

:15/:15 Samson Stretch

10 Alternating Down Dog Toe Touches

20 Bear Plank Shoulder Taps

Specific Prep + Loading for Workout (5-7 minutes)

Specific Loading and movement patterns for each movement

Strength EMOM (16 Rounds for weight)

16:00 EMOM

Minute 1: 8 Bench Press

Minute 2: 10 Bent Over Barbell Row

Minute 3: 12 Dual Dumbbell Step-Ups

Minute 4: :40 Second Forearm Plank Hold
Bench Press to be performed at 65%+ of 1RM

Bent Over Rows at Moderate Heavy, Unbroken Loads

Dual Dumbbell Step-Ups , at light to moderate, unbroken loads and 24/20’’ Box

Plank: Add Loads if you can maintain form, duration and loads on other 3 movements

"Take It to the Edge" (3 Rounds for reps)

2:00 AMRAP

12 Devils Press

- Max Strict Pull-Ups

Rest 1:00

2:00 AMRAP

9 Devils Press

- Max Strict Pull-Ups

Rest 1:00

2:00 AMRAP

7 Devils Press

Max Strict Pull-Ups

Dumbbell Load: 2x(Rx50/35, S 40/25)
--

Goal : Complete 10/8+ Strict Pull-Ups in Each Round

Stimulus: Push-Pull Power Output and Upper-Body Strength

RPE: 8/10

Primary Objective: Complete the Devil's Press within 1:00-1:15 of each AMRAP to leave time for Max Strict Pull-Ups .

Secondary Objective: Hit consistent pull-up numbers across all rounds with minimal rest between attempts.

Optional Accessories  / Core Finisher:  (No Measure)

For Quality:

4 Sets

15 V-Ups

:15 second Hollow Hold

:30 second Extended Plank Hold

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Burpee Simon Says

Positions:

Position 1: Standing tall (arms at sides).

Position 2: Top of a push-up (plank hold).

Position 3: Bottom of a push-up.

Position 4: Feet by hands or bottom of a squat.

Position 5: Jump to the sky (hands overhead, feet leaving the ground).

How It Works:

The coach calls out a position (e.g., "Simon Says 2"). Athletes must immediately move to the specified position.

If the coach does not say “Simon Says” and an athlete moves, they earn a penalty.

The coach can sequence positions as desired, creating patterns or random orders to challenge athletes. For example:

"Simon Says 2" → Athletes jump into a plank.

"Simon Says 3" → Athletes lower to the bottom of a push-up.

"Simon Says 4" → Athletes jump their feet to their hands.

Specific Warm-Up (8-10 minutes)

2 Sets

200m Run

:15 second Hollow Hold

10 Hollow Rocks

5/5 Single Arm Dumbbell Deadlifts, Warm-Up Loads (Focus on Dynamic Start Position)

6 Alternating Dumbbell Hang Snatch, Warm-Up Loads (Dialing in Form and Practice Alternating Hands)

–

Get to working loads on the Dumbbell Snatch, focusing on positions with athletes focusing on how to descend to the floor and alternate hands for optimal positions and tension through.

–

200m Run

10 Abmat Sit-Ups

4 Alternating Dumbbell Snatch @ Working Loads

"Keep Away" (Time)

Waterfall Teams of 3

5 Rounds for Time

400m Run

30 Abmat Sit-Ups

20 Alternating Dumbbell Snatch

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

Time Domain:

18:00-25:00 / Per Partner

25:00-32:00 Total Running Time

Cap : 35:00

Primary Objective : Each athlete to complete each round in 4:15 or less

Secondary Objective : Consistent paces on the run and maintain sets of 10+ on the Dumbbell Snatch

Optional Accessories (No Measure)

5 Sets: For Quality

8/8 Banded Paloff w/ Rotation

3/3 Single Leg Box Jumps

Use a height for the single leg box jumps that is somewhat challenging, but mostly allows you to focus on confidence and explosiveness here.

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

General Warm-Up (4-6 minutes)

2 Sets: For Quality

1:00 Easy

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

10 Air Squats

5 Inchworm Push-Ups

Specific Warm-Up and Barbell Primer (4-6 minutes)

2 Rounds: (Empty Barbel)

9/7 Calorie Row, Building Intensity

5 Front Squats

5 Push Press

5 Thrusters

Barbell Specific Primer

Build Loads and Focus on Barbell Cycling and Technique (3-5 minutes)

Perform 3 sets of 3-5 thrusters, gradually increasing weight to the starting load to around the load we will be using on the 4th or 5th bars. The big focus here will be shifting the technique from more fast and cyclical thrusters to the heavier thrusters later on. The focus here will be on changing patterns to allow for a more concerted effort as the weights progress and become a little more grindy

"Bulletproof" (AMRAP - Rounds and Reps)

For Reps:

16:00 AMRAP

20/16 Cal Row or Ski or 14/12 Cal Bike

15 Thrusters

*After each set of thrusters, the athlete will add weight. One bar, change your own weight.

Barbells:

RXMen (lbs) - 75-95-115-135-155-185....

RXWomen(lbs) - 55-65-75-95-105-125...

S Men (lbs) -55-65-75-95-115-135..

S Women(lbs) -45-55-65-75-95-105...

After the 6th bar the weights remain if you get there!

Score: Rounds & Reps
Goal: Complete 4+ Rounds

Primary Objective: Game Plan and Pace to get to and or through the heavier bars

Secondary Objective : Steady Row Pacing

Bodybuilding Finisher (No Measure)

5 Rounds

:30 Ring Curls

:30 Ring Skull Crusher

Rest as needed b/t exercises and sets

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Simon Says

Power Clean (5x3)

Partner Workout! (Time)

3 rounds:

400 run together

40 abmat sit-ups (split)

40 db snatch (split) 35#/25#
20 min cap

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Mom's Strength Conditioning

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Warmup (No Measure)

1min Machine

Cat-Cow

World's Greatest Stretch

Glute Bridges

Deep Squat Hold

Banded Hip Flexor March

Banded Side Step

A: 3 Sets (Weight)

A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)

A2. 8-10 Bird Dogs, 5sec hold each rep

B: 3 Sets (Weight)

B1. 10-12 Banded Hip Thrusts

B2. 10-12 Pallof Presses (ea side)

C: Pregnancy Mobilities - Hips (AMRAP - Rounds and Reps)

Standing Hip Opener (ea side) - 15-20

Quadruped Hip IR Step Outs (duel) - 10-15

Quadruped Hip IR Sit Backs (single) - 6 breaths/side

90/90 Rotations - 10-15/side

Quadruped Pelvic Tilts - 15-20

Forward Fold - 10-15 breaths

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

General Warm-Up (8-10 minutes)

2 Sets: For Quality

1:00 Easy Row or Ski (Hinge Pattern Bias)

5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers

:20 second Behind the Neck Elbow Punch Throughs

10 Barbell Romanian Deadlifts

10 Squat Jumps

Directly into..

Specific Prep

Barbell Specific Warm-Up (8-10 minutes)

2 Sets (Empty Barbell):

3 Segmented Clean Deadlifts

3 Hang High Pulls

3 Hang Muscle Cleans

3 Low Hang Power Cleans

Build to Working Weight (% of 1RM):

Perform 2-3 sets of 2-3 TnG Power Cleans at increasing loads, focusing on technique.

Emphasize tight core, explosive extension, and smooth transitions in TnG reps.

Power Clean (Every 3:00 x 4 Sets @ 75-85%
3.3 TnG Power Cleans
*Rest 30 seconds b/t Triples

% is Based on 1RM Power Clean)

Note that this designates sets of 6 reps done in touch and go Triples. The goal is to start at 75% and if you are feeling good increase the loading to 85% on the final set of 3.3

"Under Your Scars" (Time)

For Time:

4 Sets:

9 Bar Facing Burpees

6 Deadlifts

6 Bar Facing Burpees

6 Deadlifts

-rest 1:00 b/t sets-

Barbell: (Rx 225/155, S 165/125)
--

Score = Total Time

Goal: 11:00-15:00 minutes

Time Cap: 15:00

Primary Objective : Complete each set in under 2:00 minutes

Secondary Objective: Consistent sets with last set being your best set

Optional Accessories (No Measure)

For Quality:

12:00 EMOM

Minute 1 - :45 Dead Hang

Minute 2 - 5/5 Single Leg Landmine Deadlift

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

15 Ring rows

15 Ring push-ups

12 Hammer curls

***

10 KB swings

10 KB high pull

10 DB Arnold press

100M Farmers carry (high/low)