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
Warm-Up:
General (8 minutes)
8:00 minutes: For Quality
20/20 Lateral Line Hops + Forward and Back Line Hops
8/8 Single Kettlebell Staggered Stance Romanian Deadlift
10 Russian Kettlebell Swings
10 Hollow Rocks
10 Alternating V-Ups
Specific Warm-Up (8-10 minutes)
3 Sets: For Quality
30 seconds Jump Rope Practice
8 Scapular Pull-Ups
8 Bar Kip Swings
15 second Tuck L-Hang
10 Barbell Romanian Deadlifts / Deadlifts with Light Load / Deadlifts @ Working Load
Primer (2 minutes)
25 Double Unders
5 Toe to Bar
4 Deadlifts
20 Double Unders
4 Toe to Bar
3 Deadlifts
Then.. Transition into the Workout
"Hide and Seek" (Time)
For Time
100 Double Unders (A:150 singles)
50 Toe to Bar
40 Deadlifts
100 Double Unders
30 Toe to Bar
20 Deadlifts
100 Double Unders
20 Toe to Bar
10 Deadlifts
Barbell Load: (Rx 185/125, S 155/105)
--
Score = Time
Time Domain: 17-21 minutes
Time Cap: 22 minutes
Stimulus: Chipper / Grip Stamina
RPE: 9/10
This is meant to be more of a tester style chipper with some big sets on the Toe to Bar into some mixed grip fatigue with some lighter Deadlifts and Double Unders.
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 - Functional Fitness
General Warm-Up: (6-8 minutes)
2:00 Cardio Choice
—
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
Specific Barbell Prep and Primer (8-10 minutes)
With Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push-Press
3 Overhead Squat
3 Hang Power Snatch
3 Hang Squat Snatch
–
Add Loads so that the barbell is off the floor
–
2 Sets: With Light Loads
1 Pause Snatch (2 sec @ the Knee)
1 Slow Pull Snatch
1 Snatch
–
Build to Starting Weights
Snatch (Every 90 seconds x 10 Sets
1 Squat Snatch @ 70%+)
Consistency & Technique: Use this session to dial in positioning, speed, and bar path under moderate load.
Build as Needed: Start at 70% and gradually increase if movement quality remains sharp.
Efficient Receiving Position: Catch the bar with control, stabilize, and stand up with confidence.
Back Squat (Every 3:00 minutes x 3 Sets
3 Reps @ 85-90%
)
Top Off the Tank: This session is designed to prepare for upcoming 10RM (next week) and 5RM (two weeks out).
Heavy Across: All sets should be at or above 85% to build confidence and strength before testing.
Focus on Bracing & Speed: Maintain tight core engagement and controlled descent with a strong, explosive drive out of the bottom.
Optional Accessories (Checkmark)
For Quality:
6:00 Tabata (:20 On/:10 Off)
-Single Leg Wall Sit
*Change legs each :20 window, so 6 sets per leg.
5 x 15 GHD Reverse Hypers (Medball Loaded)
Fight to keep each of the single leg Wall-Sit unbroken. Again, this is 6 sets of :20 per leg, alternating through the tabata.
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:
400M DBs Farmers carry (high/low)
20 Box step ups (weighted)
30 Air squats
400M Farmers carry (front rack)
25 Box step ups (weighted)
35 Air squats
400M Farmers carry (suitcase)
30 Box step ups (weighted)
40 Air squats
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
General Warm-Up: (10 minutes)
10:00 EMOM
Minute 1: 45 second Bike
Minute 2: 25ft (7.5m) Walking Inchworm to Hollow
Minute 3: 8 Scapular Pull-Ups + 8 Ring Rows
Minute 4: 45 second Row
Minute 5: 30-40 second Wall Lean March
Specific Warm-Up: (8-10 minutes)
Go over fine tuning movement patterns and skills for the day
Chest to Bar Skill Work
Burpee Practice: Lead with the chest on the way to the floor and lead with the hips when pulling your legs up to your hands focusing on keeping a neutral spine.
Practice Wall Walk Efficiency by piking your hips into a down dog then moving your feet and keeping straight arms as you move towards the wall.
Work on the turn and go with the shuttle run, cleaning up any pauses at the turn and finding a good rhythm for the day.
Primer: (3-4 minutes)
5/4 Cal Bike
3 Burpees to Target
2 Chest to Bar Pull-Ups or Pull-Up Option
- Rest 1:00 -
5/4 Cal Row
2 Shuttle Runs
1 Wall Walk
"The Doctor" (AMRAP - Rounds and Reps)
10:00 AMRAP
12/9 Cal Bike
10 Burpees to Target
8 Chest to Bar Pull-Ups
Rest 5:00 minutes
10:00 AMRAP
12/9 Cal Row or Ski
6 Shuttle Runs
3 Wall Walks
Shuttle Run = 25ft out and back
--
Goal : 4-6 Rounds / 10:00 AMRAP
Score: Rounds & Reps
Stimulus: Cyclical / Bodyweight Conditioning
RPE : 8/10
Primary Objective: Maintain as close to 2:00 rounds as possible
Secondary Objective : Focus on Consistent paces on the machines and push the bodyweight movements
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
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - HGX-FIT
Incline Bench Press (Weight)
Establish a new 2rep - 12 min
Immediately into…
Every :90sec, 5 x 5 at 85% (above)
****
4 sets
8 BB close grip bench press
8 DBs Barrel press
8 DBs Standing flys
B: Metcon (No Measure)
Supersets: No more than :30sec rest b/t sets
3 sets
8 BB bicep curl
8 Plate tricep ext
***
3 sets
8 BB Reverse curls
8 DBs Hammer curls
***
3 sets
8 BB Drag curls
8 DBs Kick backs
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 (3-5 minutes)
2 Sets: For Quality
10 Cossack Squats
16 Bear Plank Shoulder Taps
10 Alternating Down Dog Toe Touches
16 Glute Bridges w/Pause at the Top
Specific Prep @ Warm-Up Loads (3-5 minutes)
2 Sets: For Quality
10 Air Squats
8 Dual Dumbbell Deadlifts
6 Dual Dumbbell Hang Power Cleans
4 Inchworm Push-Ups
Barbell Primer (3-5 minutes)
Empty Barbell
3 High Hang Muscle Clean
3 High Hang Power Clean
2 Hang Muscle Clean
2 Hang Power Clean
1 Low Hang Muscle Clean
1 Low Hang Power Clean
–
Add Loads, so that bars are off the Floor
–
2 Sets
1 Pause Power Clean
1 Slow Power Clean
1 Power Clean
–
Get to Working Loads on the Barbell (5 minutes)
Power Clean (Every 3:00 x 4 Sets
1.1.1.1 @ 80-90%
*Rest 10-15s b/t reps
% is Based on 1RM Power Clean
Record Working Weight
)
1.1.1.1 Denotes a cluster set of 4 single repetitions. If you're feeling good, aim to perform 2-3 sets at 90%.
These are meant to be heavy, yet crisp today as we keep progressing our lifts moving in towards the end of this cycle.
"Piggyback" (AMRAP - Rounds and Reps)
For Reps:
14:00 AMRAP
12 Dual Dumbbell Power Cleans
18 Push Ups
24 Air Squats
Dumbbells: (Rx50/35, S 40/25)
--
Goal: 6-9 Rounds
Score: Rounds & Reps
Stimulus: Cyclical / Complementary Triplet
RPE: 8/10
Primary Objective: Unbroken Power Cleans
Secondary Objective: Consistent Round Splits Across
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
EMOM 10: Core
Abmat sit-ups
Russian twist
Flutter kicks
Scissor kicks
Ankle touches
Hollow rock
Plank (forearms) alt touches
Side plank (right) pulse
Side plank (left) pulse
Plate ceiling crunches
***
5 sets
8 DBs shoulder press
8 DBs Upright rows
8/8/8 Angle delt raises/front delt raises/Arnold press
***
3 sets
8 DBs Skull crushers
8 Plate tricep ext (behind the neck)
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)
with partner 3x:
100 m run
10 partner plank high 5's
10 synchro jumping jacks
Push Press (5x5 build)
SuperBowl Sunday Partner Workout (No Measure)
Buy in: 200 ft (4 laps) partner carry or wheelbarrow
In remaining time AMRAP
30 wallballs
20 burpee
30 box jumps
20 sandbag to shoulder
30 cals on machine
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 minutes)
8:00 : For Quality
:45 second Row
6/6 Single Arm Dumbbell Upright Rows
6/6 Single Arm Dumbbell Strict Press
:20 second Hollow Hold
1 Wall Walk + 10 second Wall Facing Handstand Hold
—
Specific Prep / Primer (4-6 minutes)
200m Row
10 Abmat Sit-Ups
5 Dual Dumbbell Push Press @ Warm-Up Loads
200m Row
10 Abmat Sit-Ups
5 Dual Dumbbell Push Press @ Working Loads
"Paloma" (AMRAP - Rounds and Reps)
20:00 AMRAP
300m Row
20 Abmat Sit-Ups
10 Dual Dumbbell Push Press
Dumbbells: (2x(Rx50/35, S 40/25))
--
Goal: 6+ Rounds
Stimulus: Muscular endurance, core stability, and aerobic capacity
RPE: 7-7.5/10
Primary Objective: Keep each working round to under 3:00 minutes
Secondary Objective : Maintain a consistent pace and stroke rate on the rower that allows for recovery without taking your foot totally off the gas.
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