Archives for February 2025
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
General + Specific Movement Prep (10-15minutes)
3:00 Cardio Choice
—
2 Sets:
10 Bootstrap Squats
10 PVC Pass Throughs
5/5 PVC Pipe Around the Worlds
:20/:20 second Standing PVC Pipe Prayer Stretch
10 Alternating Scorpions
—
2 Sets: For Quality
1-2 Wall Walks + 10-15 second Nose to Wall Handstand Hold
5 Hang Muscle Snatch / Hang Power Snatch (Round 2)
10 Wall Ball Squats / 10 Wall Balls (Rounds 2)
–
Then Spend 5 minutes going over some different progressions to practice in the skill gymnastics piece
Gymnastics (8 Rounds for reps)
8:00 EMOM
- 10-20 second Handstand Hold
*Freestanding or Wall Supported
1 sec = 1 rep
"Big Rip" (Time)
For Time
42 Wall Balls
21 Hang Power Snatch
30 Wall Balls
15 Hang Power Snatch
18 Wall Balls
9 Hang Power Snatch
Barbell: (Rx 95/65, S 75/55)
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
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Goal Time: 7-12 minutes depending on proficiency with cycling the barbell and wall ball efficiency.
Stimulus: This is a moderate to high-intensity sprint-style workout that challenges both leg endurance and grip fatigue .
RPE: 8/10
Primary Objective: Move through the wall balls efficiently and maintain good breathing to avoid excessive fatigue before hitting the barbell. Cycle the hang power snatches effectively, minimizing extra rest time.
Secondary Objective: Limit transition time between movements—quickly reset and go. Avoid excessive breakdown in sets—find a sustainable rep scheme without reaching failure.
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Mobility Prep and Body Heat: (8-10 minutes)
400m Run
2:00 Bike
:30/:30 Pigeon Pose
:30/:30 Couch Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
General + Specific Prep (Warm-Up Loads) / (8-10 minutes)
2 Sets: For Quality
10 Alternating Deep Lunge Mountain Climbers
10 Dual Dumbbell Deadlifts
8 Dual Dumbbell Hang Power Clean and Push Jerk
:20 second Wall Lean March / Sprint
"Solar Flare" (4 Rounds for calories)
For Max Calories with a Partner
4 Sets:
4:00 AMRAP
6 Dual Dumbbell Burpee
8 Dual Dumbbell Hang Clean and Jerk
200m Run
- Max Calories
- Rest 2:00 b/t sets-
Dumbbells: (Rx50/35, S 40/25)
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Workout Flow: Waterfall Format
Athletes will work in a waterfall-style progression, moving sequentially through each station. The workout begins with Dumbbells, transitions into a Run, and finishes with alternating max-calorie efforts on the Bike in the remaining time of 4:00 minutes
Workout Breakdown:
Partner 1 starts by completing all Dumbbell Burpees and Dumbbell Hang Clean & Jerks.
Once Partner 1 finishes the Dumbbell movements, Partner 2 may begin their Dumbbell work.
Partner 1 moves on to the Run immediately after finishing the Dumbbells, while Partner 2 continues their Dumbbell work.
Even if Partner 1 is still running, Partner 2 can start their run once their Dumbbell work is done.
Once Partner 1 returns from the Run, they can begin accumulating calories on the Bike.
After Partner 2 returns from the Run, both partners will alternate on the Bike for max calories in the remaining time.
This structure ensures constant movement, strategic pacing, and an intense finish on the Bike.
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
250 jog/wheel
Stretches:
updog/downdog
bird dog
thoracic rotation
scorpion
superman
hollow
v-up or alternating v-up
plank shoulder tap
Power Clean (5x2)
Friday Workout! (Time)
3 rounds
10 hang power cleans 35#/45#
10 hanging knee raises/pull to bar
Rest 2 min
2 rounds
10 hang power cleans 45#/65#
10 jumping pull-ups/ring rows
Rest 2 min
1 round
10 hang power cleans 55#/75#
10 pull-ups
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Mobility and Body Heat (4 minutes)
2:00 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
:30/:30 Deep Lunge Ankle Mobilization
:30/:30 Banded Front Rack Stretch
General + Specific Prep (4-6 minutes)
2 Sets:
8 Box Step-Ups + 6 Box Jumps (Step-Down)
6 Tall Muscle Cleans + 6 Barbell Front Squats
:15 second Passive Hang + :15 second Active Hang
8 Ring V-Outs
8 Ring Rows
"Blackhole" (Time)
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Toes to Bar
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Chest to Bar Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Bar Muscle Ups
Box: (Rx24/20, S 20/16″)
Barbell: (Rx 95/65, S 75/55)
Score: Time
Goal: 18:30 - 25:00
Time Cap: 25 minute Time Cap
Stimulus: Open Style 3 Part Workout with escalating gymnastics complexity.
RPE: 8/10
Primary Objective: Push the Early Rounds
Secondary Objective: Intelligent Bar Muscle Up Approach
Optional Accessories (Checkmark)
5 Sets: For Quality
12-16 GHD Sit-Ups
:16/:16 Second Side Star Plank
:16/:16 Second Copenhagen Plank
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
General /Specific Movement Prep (3-5 minutes)
2 Sets: For Quality
:30 second Row
4 Inchworm to Hollow Hold (1-2sec)
:30 Second Shuttle Runs
8 Barbell Romanian Deadlifts
6 Tall Muscle Cleans
4 Hang Power Cleans
–
Barbell Primer: Add Loads to Bar in order to have it off the floor (6-8 minutes)
3 Pause Power Clean
3 Slow Pull Power Clean
3 Power Clean
–
Then Build Towards Working Loads
*Focus for the primer is maintaining a quality set-up position, staying over the bar and driving into the final extension of the lift keeping the bar close and moving into a quality catch position in the front rack.
"Singularity" (AMRAP - Rounds)
40:00 EMOM
minute 1: 13/10 Cal Row or Ski 9/7 Cal Bike
minute 2: 3 Wall Walks
minute 3: 6 Shuttle Run
minute 4: 3 Power Cleans
Barbell: (Rx 225/155, S 165/125)
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Goal: Each movement should be completed in 40-50 seconds , leaving time to recover before the next minute begins.
Stimulus: This workout is a moderate to high-intensity aerobic piece with skill and strength components . Athletes will need to pace their row and shuttle runs while staying composed on the wall walks and power cleans.
RPE: 7/10
Primary Objective: Maintain consistent effort across all 10 rounds , ensuring each movement is completed within the minute.
Secondary Objective : Manage heart rate and breathing to avoid burnout. Smooth transitions and efficient movement will be key to lasting the full 40 minutes.
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Child's Pose
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training: I GO - YOU GO
60 BB Shoulder to overhead (10 reps each person)
500M weighted walk (together)
12 DBs Arnold press
250M weighted walk
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 sets
10/10 DBs Gorilla rows
10/10 DBs Renegade rows with a twist
12/12 DB Plank pull through
4 sets
10 BB weighted bicep curls
10 DBs tempo bicep curls (3.1.3.1)
4 sets
10 BB weighted reverse curls
10 DBs tempo hammer curls (3.1.3.1)
3 sets
10 BB weighted drag curls
10/10 DB seated tempo preacher curls (3.1.3.1)
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up:
General Warm-Up: (4-6 minutes)
2 Sets: For Quality
12 Banded Pull Aparts
12 second Hollow Hold
6 Inchworm Push-Ups
12 Down Dog Toe Touch
10/10 Single Leg Glute Bridges
Specific Warm-Up ( 6-8 minutes)
3 Sets: For Quality
10 Glute Hip Thrust Off Bench
8 Barbell Bench Press, Building Loads
10 second Ring Support Hold
8 Dual Kettlebell Deadlifts, Building Loads
100ft Farmers Carry
Bench Press (Bench Press
Take 10 minutes to Establish a 10 Rep Max
)
We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.
"Event Horizon" (Time)
Every 4:00 x 4 Sets
20 GHD Sit-Ups
15/10 Ring Dips
15 Dual DB/KB Deadlifts
100ft Dual DB/KB Farmers Carry
DB: (Rx50/35, S 40/25)
KB: (Rx53/35, S 44/26)
Score = Slowest Time / Set
--
Goal: Each round should be completed in 2:30-3:15 , allowing at least 45 seconds of rest before the next interval.
Stimulus: This workout is a moderate to high-intensity interval piece focusing on midline strength, upper-body gymnastics endurance, and grip stamina. The goal is to move efficiently through each movement while minimizing unnecessary rest.
RPE: 7/10
Primary Objective: Complete each round with consistent pacing and minimal breakdown in movement quality , ensuring sufficient rest before the next set.
Secondary Objective: Manage grip fatigue by staying efficient in the Farmers Carry and Deadlifts. Keeping a steady pace and limiting unnecessary re-gripping will be key to success.
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up:
General Warm-Up: (8-10 minutes)
3 Sets: For Quality
:30 - :45 second Cal Bike
10 Bootstrap Squats
10 Alternating Step-Ups
10 Barbell Bent Over Rows
10 Barbell Back Squats
Specific Warm-Up (4-6 minutes)
2 Sets: For Quality
6 Scapular Pull-Ups
6 Bar Kip Swings
8 Ring Rows
8 Single Dumbbell Step-Ups @ Warm-Up Loads
10/7 Calorie echo Bike
–
Take Barbells to the Rack and Begin Back Squat
Back Squat (Take 12 minutes to Establish a 10 Rep Max
)
We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.
"Doomsday" (Time)
For Time:
24-20-16-12
Pull-Ups
Single Dumbbell Box Step Ups
21/15 Cal Row or Ski or 15/11 Cal Bike to Start Each Round
Dumbbell: (Rx50/35, S 40/25)
Box: (Rx24/20, S 20/16″)
Score: Time
--
Goal: 11:00-15:00
Time Cap: 25 :00
RPE: 8/10
Stimulus: Grip and Quad Stamina
Primary Objective: Consistent Echo Bike Paces
Secondary Objective : Step Up Management