Archives for January 2025
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
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Functional Fitness
Warm-Up
1:00 Row Easy
15 Air Squats
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
5 Hang Muscle Snatch
5 Snatch Grip Push Press
5 Hang Power Snatch
–
Then Add Loads to Barbell
–
:45 second Row @ Moderate Intensity
8 Bar Kip Swings
5/4 Strict Pull-Ups
3-5 Power Snatch @ Light to Moderate Load
2-3 Kipping Chest to Bar or Kip Swing Pull to Hip
—
:30 second Row @ Hard Intensity
Build to working loads on Power Snatch + Get Touches on Pull-Ups / Or Option Thereof and Touches on Bar Muscle-Ups or Alternative for the Day
Workout Primer (Checkmark)
1-2 x Through
6-8 Wall Balls
5 Cals
4-5 Pull-Ups or Alternative
3 Cals
2-3 Power Snatch
1-2 Bar Muscle-Ups or Alternative
Rest as needed if you do another set here
PRVN Community Throwdown Workout #2: (Time)
For Time
With Partner split work as needed
120 Wall Balls
100/80 Cal Row or Ski or 72/58 Cal Bike
80 Pull-ups
60/48 Cal Row or Ski or 44/36 Cal Bike
40 Power Snatch
20 Bar Muscle-ups (30 C2B Pull ups)
Wall Ball: (Rx 20/14, S 16/12), 10/9ft Target
Barbell: (Rx 115/75, S 95/65)
--
Time Domain: 18:00-25:00
Time Cap: 35
Stimulus: Chipper Conditioning / Pacing
RPE: ~9/10
The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.
Primary Objective:
Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.
Secondary Objective:
Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Mom's Strength Conditioning
Warmup (No Measure)
1min Machine
Cat-Cow
World's Greatest Stretch
Scap Push-Ups
Glute Bridges
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 Staggered Stance Hip Thrusts (ea side)
B2. 8-10 Push-Ups (elevated, banded or negatives)
C: Metcon: 21-15-9 (Time)
21-15-9 (mod: 15-12-9)
DB Snatches
Toe-Assisted Pull Ups
Cooldown (No Measure)
Half-kneeling hip flexor stretch
Pigeon
Child's Pose
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
2x (w/ partner)
:30 battle rope
:30 jumping jacks
:30 shuttle run/wheel
Clean Complex (5x)
2 hang cleans into one press or jerk
Partner WOD (Time)
3 rounds w/ partner
400 m (together)
30 db shoulder to overhead (split work)
20 burpee box jump over/U-turn + rollovers
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Functional Fitness
Warm-Up
10:00 minutes, For Quality
10/10 Line Hops (Forward and Back / Lateral)
10 Bend and Bows
6/6 Single Arm Upright Rows
6/6 Single Arm Strict Press
4 No Jump Burpees
:30/:30 second Samson Stretch
Specific Workout Primer
Build to Working Loads on the Dumbbells + Practice and Get Ready for Double Unders
16 Double Unders or Single Unders
4 Alternating Single Arm Devils Press
24 Double Unders or Single Unders
6 Alternating Single Arm Devils Press
PRVN Community Throwdown Workout #1: (Time)
For time:
10 Rounds of:
32 Double-Unders (A: 64 singles)
8 Alternating Single-Arm Devil’s Press
Dumbbell: (Rx50/35, S 40/25)
--
Time Domain: 8:00-13:00
Time Cap: 15:00
Score = Time
Stimulus:
A moderate-duration conditioning piece that tests coordination, shoulder endurance, and work capacity. The high-rep double-unders demand efficient rope management, while the single-arm devil’s presses challenge stability, core strength, and full-body power.
RPE: ~8/10 – Athletes should be working hard, pushing the pace, but still maintaining quality reps. Breathing should be heavy, but not completely maxed out.
Primary Objective: Maintain consistent sets of double-unders to minimize time spent on rest or missed reps.
Secondary Objective: Keep a smooth, steady cadence on devil’s presses—transitioning quickly between arms without pausing or losing core tension.
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 - HGX-FIT
A: Shoulder Press (Every :90sec
5x5 at 78%)
B: Shoulder shrugs (EMOM
5x8 at 80%)
C: Metcon (No Measure)
3 sets
10 DB Side angle lateral delt raises
10 DB Front delt raises
10 DB Arnold press
3 sets
10 BB Reverse curls
10 Plate tricep ext (behind the neck)
10 DBs Hammer curls
10 DBs Skull crushers
10 BB Drag curls
10 Diamond push-ups
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
500M walk (weighted)
20 Box step ups
30 Air squats
500M walk (weighted)
25 Box step ups
35 Air squats
500M walk (weighted)
30 Box step ups
40 Air squats
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Functional Fitness
Warm-Up
8:00 minutes: For Quality
9/7 Calorie Machine of Choice
8 Bootstrap Squats
:10 second Chin Over Bar Hold
:30/:30 Side Plank
"Dustbringer" (AMRAP - Rounds)
Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 10 Ring Rows + 200m Run + 10 Air Squats
Station 2: 14/11 Cal Bike + 16 Renegade Rows
Station 3: 14/11 Cal Row or Ski + 100ft (30m) Farmers Carry
Station 4: 1:00 Accumulated Plank Hold
Dumbbells: (Rx50/35, S 40/25)
Kettlebells: (Rx70/53, S 53/44)
Primary Objective:
Complete each station’s prescribed work within the 2:00 window for all 20 sets. Maintain steady output without falling behind the clock.
Secondary Objective:
Focus on quality of movement—strict ring rows, full-depth air squats, controlled renegade rows, stable farmer’s carries, and proper plank positioning.
Stimulus:
A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.
RPE: ~7/10
The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
Next HGX Apparel oder Feb
HomeGrown AthletX - Functional Fitness
Warm-Up
GYM CLOSED HOME WORKOUT
2-3 Sets, For Quality
1:00 Cardio Choice
20 Bear Plank Shoulder Taps (Heels on Wall)
5 Hollow to Arch Rolls
10 Walking Lunges
10 Alternating Cossack Squats
:10/:10 second Single Arm Dead-Hang or :20 second Dead-Hang
“Stoneward” (Time)
For Time
4 Rounds
20 V-Ups
10 Strict Handstand Push-Ups
50/50 ft Walking Lunge
Goal Time Domain: 13:00–17:00
Time Cap: 20:00
Stimulus: Gymnastics Density and Interference
RPE: ~8/10 – High effort, approaching muscular fatigue but still maintaining form and consistency.
Primary Objective: Muscle Fatigue Management
Break v-ups and Handstand Push-Ups before reaching full failure. Better to take short, planned breaks than struggle with singles at the end
Secondary Objective: Minimize Transition Time
Set equipment up efficiently to reduce downtime between stations. Move quickly but deliberately between movements.
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon