Archives for January 2025
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Functional Fitness
Warm-Up:
400m Easy Run
—
2 Sets, For Quality
9/7 Calorie Machine of Choice
:30 second Jump Rope
10 Down Dog Calf Gas Pedals
10/10 Single Leg Glute Bridge
“Eleven’s Fury” (8 Rounds for reps)
8 Sets, For Max Reps
3:00 AMRAP / 1:00 Rest
10/8 Cal Bike
200m Run
10/8 Cal Row or Ski
- Max Double Unders
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Goal: 30+ Double Unders / Set
Primary Objective: Maximize total Double Unders across all 8 intervals. Complete the Echo Bike, Run, and Row quickly yet sustainably, leaving ample time to accumulate reps on the rope.
Secondary Objective : Maintain a consistent work pace throughout each 3:00 interval, focusing on smooth transitions and efficient breathing. Stay composed under fatigue to preserve technique on both machines and Double Unders.
Stimulus : A high-intensity interval workout that blends cardiovascular endurance, muscular stamina, and coordination.
RPE : ~8/10
Effort should feel tough but repeatable. Athletes will be breathing heavily and feel a rising heart rate, yet should still control their pace and recover enough during the 1-minute rest to tackle the next interval.
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Legends
Metcon (No Measure)
Interval training:
Every 4min for 5 rounds
:90sec of row or ski
12/12 DB shoulder press
12/12 DB bent over rows
12/12 Red band lat pulls
15 Red band face pulls
**Rest 2min b/t rounds
***500M walk at the end of round 5
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Functional Fitness
Warm-Up:
3 Sets, For Quality
10 Alternating Box Step-Ups
10 Scapular Push-Ups
8/8 Single Kettlebell Staggered Stance Romanian Deadlift
:15 second Dead-Hang + :15 second Active Hang
6/6 Single Arm Ring Rows
Strength Superset (8 Rounds for weight)
Every 3:00 x 4 Sets
10-10-8-8 Deadlifts
4-6 Weighted Strict Pull-Ups
% of Deadlifts, starting @ 60%, goal of increasing to 70%
Pull-Ups: Choice on Load, Heavy
"Mind Flayer" (AMRAP - Rounds and Reps)
For Total Reps
12:00 AMRAP
2-4-6-8...
American Kettlebell Swings
Push-Ups
Box Jump Overs
Pull-Ups
Kettlebell: (Rx53/35, S 44/26)
Box Height: (Rx24/20, S 20/16″)
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Goal: Complete the Round of 14 reps and into the round of 16 reps.. This would equate to 1 rep every 3 seconds. With these movements that would be very possible given the cyclical nature of these movements.
Primary Objective: Complete as many repetitions as possible in 12 minutes. Push for consistency in movement transitions and aim to sustain a strong, steady pace throughout.
Secondary Objective: Maintain unbroken sets in early rounds and strategically break movements in later rounds to avoid hitting failure, especially on grip-intensive exercises like pull-ups and kettlebell swings
RPE: 7-8/10: High effort as the rep count climbs, focusing on consistent pacing and movement quality.
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training: I GO - YOU GO
10 Barbell shoulder to overhead
10/10 DB Arnold press
100M Farmers carry (high/low)
Letters (Y, T, W) 15 reps each letter
250M Walk
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - HGX-FIT
A: Incline Bench Press (Weight)
15 min to establish 3RM
B: Metcon (No Measure)
Time cap 12min
3 sets
8 DBs bench press
8 DBs close grip press
8 DBs barrel press
3 sets
10 DBs standing flys
10 Diamond push-ups
C: Metcon (No Measure)
Supersets: Time cap 18min
3 sets
8 Weighted BB bicep curls
8 Bench dips (hands/fingers pointing outward)
3 sets
8 DBs Alt bicep curls
8 DBs Alt hammer curls
8 Ring dips
3 sets
8 Weighted BB drag curls
8/8 DB SA alt seated preacher curls
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Functional Fitness
Warm-Up:
3 Sets, For Quality
200m Run
4 Tall Muscle Cleans
6 Strict Press
4 Hang Power Cleans
6 Push Press
8 Abmat Sit-Ups
–
Into…
2 Sets, Building to working loads for the day.
4 Hang Power Cleans
4 Burpees to Target
4 Shoulder to Overhead
8 Abmat Sit-Ups
“Demodog Duo” (2 Rounds for time)
Part A)
0:00- 15:00
3 Rounds
400m Run
12 Hang Power Cleans
12 Burpees to Target
Part B)
15:00-30:00
3 Rounds for Time
400m Run
12 Shoulder to Overhead
24 Abmat Sit-Ups
Barbell Load: (Rx135/95, S 115/75)
Score = Sum Total Time of Part A and Part B
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Goal Time Domain: Part A and Part B: Each 9:00-13:00 minutes
Combined, most athletes should finish each part well within the 15-minute window, leaving some transition/rest time before starting the next part.
Time Cap: Each part has a 15-minute cap. At 15:00, Part A ends (regardless of completion). Athletes must start Part B immediately at 15:00 and have until 30:00 to complete it.
Primary Objective: Sustain a strong, consistent pace over both intervals. Focus on efficient barbell cycling (limited rest between reps) and controlled but continuous movement on the run and bodyweight movements.
Stimulus: Moderate intensity with slightly higher volume on the runs and bodyweight movements. Athletes should feel aerobic fatigue from running combined with muscular demand from the barbell and high-rep bodyweight exercises.
RPE 7–8 : You should feel consistently challenged but still able to move swiftly with short rest periods. The final round of each part may push closer to RPE 8+.
Optional Accessories (Checkmark)
4 Sets, For Quality
20 Russian Twists (Over and Back = 1)
- Max Hollow Hold
Rest 30 seconds
6 Inchworm to Hollow Hold (5sec @ Extended Plank)
- Max Weighted Plank @ 45/25lb
Rest 60 seconds b/t sets
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Mom's Strength Conditioning
Warmup (No Measure)
1min Machine
Leg Swings
Bootstrap Squats
Glute Bridges
Banded Pass Throughs
Band Pull Aparts
Banded Good Mornings
A: 3 Sets (2 Rounds for weight)
A1. 8-10 Staggered Stance RDL w/Hip IR
A2. 8-10 Bent Over 3-Point Rows (ea side)
B: 3 Sets (2 Rounds for weight)
B1. 10-12 Heel-Elevated Adductor Goblet Squats
B2. 100' Offset FR/Farmer Carry (ea side)
C: Metcon: 10min AMRAP (AMRAP - Rounds and Reps)
1min Cals on Machine
8-10 DB Z Press / Seated DB Press
30-45 sec Side Plank (ea side)
Cooldown (No Measure)
Adductor Rockbacks
Sigle Leg Forward Fold
Elevated Child's Pose
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Functional Fitness
Warm-Up:
2:00 Cardio Choice
—
10 Alternating Scorpion Stretch
10 Alternating Active Pigeon Stretch
:15/:15 second Samson Stretch
—
2 Sets, For Quality
6 High Hang Snatch High Pull
6 Hang Hang Muscle Snatch
6 Tempo Overhead Squat 30x1 Tempo
6 Jumping Back Squats
–
Add some loads to the barbell so its off the floor
–
Specific Barbell Primer
1-2x 3 Position Power Snatch + 3 Position Squat Snatch (High Hang, Hang, Floor)
-
Then
1-3 x Power Snatch + Squat Snatch Up to Working Loads
Snatch (Power Snatch + Squat Snatch
Every 2:30 x 5 Sets
1+1
Rest 10-15 seconds
1+1
Rest 10-15 seconds
1+1)
Starting @ 70% of Power Snatch and increasing each set
The complex is meant to be touch and go! We will do 1 Power Snatch, followed by a Touch and Go
Back Squat (Every 2:30 x 5 Sets
5 Back Squats
Set1: @ 75%
Set 2: @ 75%
Set 3: @ 80%
Set 4: @ 80%
Set 5: @ 85%
)
Goal To build strength, improve positional stability, and develop confidence under heavy loads while maintaining proper form and control.
Stimulus A moderate-to-heavy loading scheme that progressively increases intensity over 5 sets. The focus is on smooth, controlled reps with consistent tempo and depth. Expect a strong demand on the legs and core, with an elevated heart rate by the later sets due to accumulated fatigue.
Primary Objective: Develop lower body strength by targeting the quadriceps, glutes, hamstrings, and spinal stabilizers. Build consistency and confidence with sub-maximal loading to prepare for heavier lifts in future training cycles.
RPE (Rate of Perceived Exertion)
Sets 1 & 2 (75%): RPE 6-7 – Challenging but manageable; focus on solid form.
Sets 3 & 4 (80%): RPE 7-8 – Moderate effort; maintain control and speed out of the hole.
Set 5 (85%): RPE 8-9 – Heavy; approach with focus, ensuring proper bracing and execution.
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - HGX-FIT
A: Bench Press (Every 2min
12 reps at 60%
10 reps at 65%
8 reps at 70%
6 reps at 75%
4 reps at 80%
2 reps at 85%)
B: Metcon (No Measure)
5 rounds
10 Plate ground to overhead (45/35)
10 Plate behind the neck tricep ext (elbows pointing forward)
100M Plate overhead carry
10 Plate russian twist (right/left = 1rep)
100M run