Archives for February 2025
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Deload:
4 sets
Right side
8 DB SA Floor press (Glute bridge)
8 DB Barrel press (Glute bridge)
8 DB Close grip (Glute bridge)
8 DB Pullovers (bench)
8 DB Standing flys
….Then repeat left side
Rest 3min
100 push-ups
…After each break - 8 to 10 Plate tricep ext
…Remaining time: Core
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up:
General Movement Prep (3-5min)
2 Sets: For Quality
:30 second Jump Rope
20 Bear Plank Shoulder Taps
:20 second Extended Plank Reverse Bridge
10 Alternating Scorpion Stretch
–
Specific Prep (4-6min)
16 Double Unders or 32 Single Unders
10 Alternating Down Dog Toe Touches
6/6 Dumbbell Hang Snatch @ Warm-Up Loads
16 Double Unders or 32 Single Unders
4-6 Pike Push-Ups
8 Alternating Dumbbell Snatch @ Warm-Up Loads
Specific Barbell Prep : Suggested Progression (4-6 min)
3 Hang Muscle Snatch
3 Low Hang Power Snatch
-Add Loads-
Practice Cycling Reps of Power Snatch for 3-5 Reps building weight to 60% of 1RM
*Coach should go through quality cycling components and bar path
Power Snatch (Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 65%+ of 1RM Power Snatch
Building to a Heavy for the Day)
We are looking to start with a conservative set at 65% and then increase to a new Heavy 5RM for our Touch and Go Power Snatch. We originally tested this back the Week of December 2nd.
"Supernova" (AMRAP - Rounds and Reps)
12:00 AMRAP
4 Wall Facing Handstand Push-Ups
8 Alternating Dumbbell Snatch
32 Double Unders (A: 64 singles)
Dumbbell: (Rx50/35, S 40/25)
Score = Rounds + Reps
--
Goal Rounds:
Target 6-8+ rounds, maintaining a consistent pace of 1:30-2:00 per round.
Stimulus:
The workout challenges skill and efficiency while keeping intensity moderate to high. Smooth transitions and controlled breathing will be key to sustaining effort throughout.
RPE: 8/10
The goal is to maintain steady movement without hitting a fatigue wall too early.
Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.
Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief.
Optional Accessories (Checkmark)
For Load:
5 Sets
1:00 On/1:00 Off
-Weighted Tall Plank
If you can go unbroken, add load to each set. If not, use bodyweight and focus on not breaking positions.
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up: (10-15 minutes)
500m Row
—
2 Sets: For Quality
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:15 Second Passive Hang + :15 second Active Hang
5/5 Single Arm Ring Rows
10 Scapular Push-Ups
5 Tempo Push-Ups (31x1)
5 Up Downs
Bodyweight Strength (8 Rounds for reps)
8:00 EMOM
-Unbroken Set of Strict Pull-Ups
Score = Reps / Minute
If you can't complete 4 reps on the minute, add band tension to allow for the reps to be completed unbroken for 4+ reps.
The goal here is to stay in the rep range of 6-8 reps / minute
Specific Workout Primer (3-4 minutes) (Checkmark)
250m Row
5 Burpees
5 Dumbbell Bench Press
5 Burpees
250m Row
"The Show' (Time)
For Time
500m Row
25 Burpees
50 Dumbbell Bench Press
25 Burpees
500m Row
Dumbbells: 50/35lb, 22.5/15kg
Score = Time
Time Domain: 9-13 minutes
Time Cap: 15 minutes
Stimulus : Upper Body Interference / Pump
RPE : 8.5/10
Primary Objective: Complete the Bench Press in under 3:00 minutes
Secondary Objective: Finish strong on the final Row
[The Show: Levels] (Time)
Level 2:
Dumbbells: 35/25lb, 15/12kg
Level 1:
For Time
500m Row
20 Burpees
50 Dumbbell Bench Press
20 Burpees
500m Row
Dumbbells: 25/15lb, 12/7kg
Competitor / Rx+:
Dumbbells: 2x70/50lb, (32/22.5kg)
Masters 55+:
Dumbbells: 30/20lb, 14/9kg
Big Class:
Start on a 2:00-2:30 Delay for the Row
Travel / Hotel Gym:
Sub Run for Row
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
Optional Accessories (Checkmark)
3 Sets: For Quality
30 Banded Overhead Tricep Extensions
30 Banded Bicep Curls
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Every 2min for 5 sets
6/6 DBs Bulgarian split squats
6 BB Push press at 65-70% of 1RM
B: Shoulder shrugs (Every :90sec
5 x 8 Progressive overload (Build each set - rep 6/7/8 should be challenging)
***Record heaviest set)
C: Metcon (No Measure)
5 sets
8 DBs Seated hammer curls + 8 shoulder to overhead
8 DBs Seated rear delt raises
8 DB Seated tricep ext (behind the neck)
8 Seated dips
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Uniquely Abled Fitness
500m Row (Time)
Max Effort 500m Row
Warm-up (No Measure)
2x (with partner)
100 m run/wheel w/ wallball
10 wallball sit-ups
10 wallball chest passes
Bench Press (5x4 build)
Partner AMRAP (No Measure)
*Split work as needed. One partner works at a time.
20 db snatch
2 tire flips
20 goblet squats/D pull to stand
6 burpee to target/ D 5 cal ski
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up:
Mobility Prep and Body Heat: (5-7 minutes)
400m Run
—
:30/:30 Samson Stretch
10/10 Quadruped Adductor Hip Rock
:30 Down Dog Calf Gas Pedals
:30/:30 Active Pigeon Stretch
General / Specific Warm-Up (5-7 minutes)
3 Sets: Building Towards Workout
10m High Knees / 10m Butt Kicks / 10m Out and Back Accelerations
10 Air Squats / 10 Wall Balls / 10 Partner Wall Balls @ Working Loads
10 Kettlebell Deadlifts / 10 Russian Kettlebell Swings / 10 American Kettlebell Swings @ Working Loads
"Sticky Gecko" (Time)
4 Rounds for Time, With a Partner
400m Medball Run
50 Partner Wall Balls
50 American Kettlebell Swings
Medball: (Rx 20/14, S 16/12) 10/9ft
Kettlebell: (Rx53/35, S 44/26)
-
Score = For Time
Goal Time Domain : 20-25 minutes
Cap : 28:00
Stimulus: Leg Stamina / Aerobic Capacity
RPE: 7.5/10
Primary Objective: Complete the Wall Balls unbroken
Secondary Objective: Complete the Kettlebell Swings in sets of 10 or greater
Mobility
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up:
Mobility and Body Heat (5 minutes)
2:00 Cardio Choice
—
:45 Elevated Prayer Stretch
:30/:30 Active Scorpion Stretch
:30/:30 Couch Stretch
General (4-6 minutes)
2 sets: For Quality
10 Alternating Box Step-Ups
8 Bradford Press with Lockout
6/6 Overhead Split Squats
6 Inchworm Push-Ups
Specific Barbell Prep (6-8 minutes)
1-2 Sets
3-5 Push Jerks Practicing Barbell Cycling with a smooth pattern from the overhead into the catch in the dip back to the punch and stand
—-
1-2 Sets
2 Tall Split Jerk s
4 Behind the Neck Press in Split
Jerk Recovery
2 Split Jerks w/5 sec Pause in Catch
–
Then Build to 90% of Starting Load for the Split Jerk for the Day
—
Take Loads back off and bring barbells back to the floor and adjust to working loads for the Push Jerk + Box Jump Over Piece.
"Chickenrat" (Time)
Part A) 0:00-10:00
For Time:
1-2-3-4-5-6-7-8-9-10
Push Jerk
Box Jump Overs
Barbell: (Rx135/95, S 115/75)
Box Height : (Rx24/20, S 20/16″)
Part B) 10:00-20:00
Establish a 1RM Split Jerk (From the Rack)
Time Domain for Conditioning: 5-7 minutes
Time Cap: 10 minutes
Score for Part A) Time
Score for Part B) Load
Stimulus: Open Prep / Classic Couplet and Weightlifting
RPE: 9/10
Primary Objective: Complete the Push Jerk + Box Jump Over Couplet in under 8 minutes
Secondary Objective: Reach or exceed 90% of your 1RM Split Jerk
Split Jerk (Record 1RM for Part B Here)
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)
:30 forward/back hop
:30 lateral hop
:15/:15 single leg hop
Stretches:
Updog/downdog
Scorpion
Inchworm w/ Push-up
Thread the needle
Superman
Hollow rock
Movement Practice:
DB push press
Jumprope practice/heavy rope?
Box step overs/jump overs
KB movements
Valentine's Day Workout! (No Measure)
Part 1 w/ partner:
“Tunnel of Love ” cap 10 min
2000 meter row - switch every 500 meters
*Other partner practices jump rope skill
Part 2 individual
“Roses are Red, Violets are Blue”
cap 10 min
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
DB push press
Box jump over/plate wheel over
Part 3 w/ partner
“Cupid Shuffle” cap 10 min
*Split work as needed. One partner works at a time.
60 kb deadlifts (Dallas 2)
40 kb swings (Dallas 2)
20 push-ups or hand release push-up
Max cals on the bike or ski
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
15 DBs seated hammer curls
15 DBs seated shoulder to overhead
15/15/15 Letters (Y, T, W)
*****
15 Ring rows
15 Ring push-ups
15/15 Paloff press