Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

Mobility Prep and Body Heat: (8 minutes)

3:00 Cardio Choice

10 PVC Pass Throughs

5/5 PVC Pipe Around the Worlds

:20/:20 second Standing PVC Pipe Prayer Stretch

10 Alternating Scorpions

General Warm-Up (4-6 minutes)

2 Sets: For Quality

5 Hang Muscle Snatch

8 Scapular Pull-Ups + 6-8 Bar Kip Swings

5 Up Downs

10 Alternating Box Step-Ups

Specific Warm-Up / Primer (6-8 minutes)

5 Hang Power Snatch + 5 Low Hang Power Snatch (Empty Barbell)

5 Pull-Ups (Jumping /Strict / Kipping / Butterfly)

3 Burpee Box Jump Overs

–

Add Loads

Go Over Kipping and Butterfly Pull-Ups + Barbell Cycling

–

7 Power Snatch

7 Pull-Ups

5 Burpee Box Jump Over

3 Power Snatch

3 Pull-Ups

1 Burpee Box Jump Overs

"Manhattan" (Time)

2 Person Team

For Time: Waterfall

27 Power Snatch

24 Pull-Ups

21 Burpee Box Jump Overs

21 Power Snatch

18 Pull-Ups

15 Burpee Box Jump Overs

Rest 3:00 minutes

21 Power Snatch

18 Pull-Ups

15 Burpee Box Jump Overs

15 Power Snatch

12 Pull-Ups

9 Burpee Box Jump Overs

Barbell Load:(Rx 75/55, S 65/45)

Box Height: (Rx24/20, S 20/16″)

Score = Total Time to Completion from when partner 1 starts Power Snatch and partner 2 finishes last set of Burpee Box Jump Overs
--

Goal: 18:00 - 22:00

Time Cap: 25 minutes

Stimulus: Barbell Cycling / Grip Endurance / Full Body Muscular Stamina

RPE: 8/10

Primary Objective: Complete each set of Burpee Box Jumps in under 2:00 minutes

Secondary Objective: Maintain big sets on the barbell of 8+ reps each set

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

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)

3 min machine

Updog/down dog

Bird dog

Thread the needle

Inchworm w/ push up

Straight leg kick up

Glute bridge

Cossack squat

Leg swings

Arm circles

Power clean complex (1 power clean
1 hang power clean)

Ring dips and pull up practice

12 min AMRAP (No Measure)

3 pull up or variation

3 ring dips or variation

6 power cleans or db power cleans

6 lateral burpees over bar

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

Mobility and Body Heat (4 minutes)

400m Run

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)

2 Sets:

200m Run

10 Air Squats

10 Down Dog Toe Touch

:20/:20 second Single Leg Glute Bridge Hold

20 Glute Bridges

Specific Barbell Prep (6-8 minutes)

With an Empty Barbell

6 Overhead Squats

6 Front Squats

6 Back Squats

–

Add Light Load

–

4 Overhead Squats

4 Front Squats

4 Back Squats

—

Add Moderate Load

–

2 Overhead Squats

2 Front Squats

2 Back Squats

–

Then Start the Clock for the 5RM Back Squat

Back Squat (Take 12:00 minutes to Establish a Heavy 5 Rep for the Day)

--

The goal is to build to around 8 RPE , so leaving some room in the tank for a little more in a couple weeks. Those really feeling it today, push it and get a new 5RM, but we are looking for our peak to come in a couple weeks down the line.

Conditioning Specific Primer (2-3 minutes)

:15 second Line Hops

3 Overhead Squats

:15 second Line Hops

3 Front Squats

:15 second Line Hops

3 Back Squats

"Dark 'n Stormy" (Time)

For Time:

400m Run

20 Overhead Squats

400m Run

25 Front Squats

400m Run

30 Back Squats

Barbell: (Rx 115/75, S 95/65)
--

Goal: 11:00 - 15:00

Time Cap: 15:00

Primary Objective: Go Big On Squats

Secondary Objective : Consistent Run Paces

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General (6-8 minutes)

2:00 Cardio Choice

—

2 Sets:

10 Scapular Push-Ups

10/10 Single Leg Glute Bridges

10 Hollow Rocks

5/5 Kettlebell Windmills

1 Partial Wall Walk

2 Pike Push-Ups

Strength Primer and Get to Working Loads (8-10 minutes)

2 Sets: For Quality

10 Supine Banded Pull-Aparts

8/8 Single Leg Glute Hip Thrust Off Bench

6-8 Barbell Bench Press (Empty, Then Light Loads)

Then Get to Working Loads

Bench Press (Every 2:30 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%)

% is of your 1RM Bench Press

We are looking to build volume here, good positions and build to a good challenging set on the Bench Press @ 80%. Look for the goal to be between 7-12 Reps.

"Cosmo" (Checkmark)

15:00 minute EMOM

minute 1: 2 Sets x (1 Wall Walk + 2-3 Wall Facing Handstand Push-Ups)*

minute 2: 10-12 Chest Supported Dual Dumbbell Rows

minute 3: :20-:30 second Hollow Hold

minute 4: 50/50ft Single Arm Overhead Carry

minute 5: Rest

Choice on Loads Today

Sub Box Pike Wall Walk + Handstand Push-Up*
--

Primary Objective : Complete each working set under control within the minute.

Secondary Objective: Consistent movements and positions throughout the workout.

Stimulus: Functional Strength and Stability

RPE: 6/10

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:

Seated on a box or bench

100 DB Arnold press

100 DB Hammer curls

100 Air or Box/bench squats

200' DB Farmers carry

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Pendlay Row (EMOM
5 x 5 at 85-88%)

B: Bent Over Row (EMOM
5 x 5 at 85-88%)

C: Metcon (5 Rounds for weight)

EMOM

Yates rows

5 x 5 at 85-88%

D: Metcon (No Measure)

3 sets

8/8 DBs Renegade rows

8 DBs Bicep curls

8/8 DBs Gorilla rows

8 DBs Hammer curls

***

2 sets

10/10/10 DBs Bent over hanging bicep curls

(together/right/left)

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up: (4-6 minutes)

2:00 Cardio Choice

—

2 Sets

10 Bend and Bows

10/10 Wrist Circles

10 Alternating Arms Swings

:15/:15 Overhead Tricep Stretch

20 Bear Plank Shoulder Taps

10 Alternating Scorpion Stretch

Specific Barbell Prep and Primer (6-8 minutes)

3 Hang Muscle Clean

3 Hang Power Clean

3 Low Hang Power Clean

-Add Loads-

Practice Touch and Go Sets of 3 Power Cleans at a time, building to working loads

-

1-2 Sets

1 Ring Muscle-Up or 2-3 Strict Pull-Ups and Strict Dips

3 Touch and Go Power Cleans @ working loads

5 Lateral Burpees over the Bar

"Gin and Tonic" (AMRAP - Rounds and Reps)

18:00 AMRAP

3 Ring Muscle-Ups*

6 Power Cleans (Rx135/95, S 115/75)

9 Lateral Burpees over the Barbell

MU=A: 3 Strict Pull-Ups + 3 Strict Ring Dips*

Score = Rounds + Reps
Goal: 7-11 Rounds

Stimulus: High Skill

RPE: 8.5/10

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

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

5 x 3 at 80-85%

***

Immediately into: Max reps

3 Drop sets: Incline bench

Max effort/reps at 75%

Max effort/reps at 70%

Max effort/reps at 65%
Must have a spotter for drop sets

B: Metcon (No Measure)

Unilateral DB presses

3 sets

8/8 Bench or floor press

8/8 Barrel press

***

3 Supersets:

8 Bench flys

8 Standing flys

C: Metcon (No Measure)

4 sets

8 DBs Skull crushers

8/8 Offset medball push-ups

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Interval training:

Every 4min

: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 :90sec b/t rounds

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up: (4-5 minutes)

2 Sets: For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

10 Air Squats

5 Squat Jumps

5 Inchworm Push-Ups

5 Pike Push-Ups

:30 second Jump Rope

Specific Warm-Up: (5-7 minutes)

@ Warm-Up Load

5 Dumbbell Thrusters

5 Bar Kip Swings

5 Strict Knee Raises

15 Double Unders or 30 Single Unders

5 Dumbbell Thrusters

3-5 Kipping Knees to Chest / Elbows/ Building to Toe to Bar

5 Toe to Bar or Scale for the Day (Kipping Knee Raise / Alt Toe to Bar)

15 Double Unders or 30 Single Unders

Barbell Specific Primer: (3-4 minutes)

2 Sets: Building Loads

3 Front Squats

2 Push Jerks w/1sec Pause in the Dip on the First Jerk

1 Split Jerk w/3 sec Pause in the Catch

2 Front Squats

1 Split Jerk

Then.. build to starting weight on the complex (2-3 minutes)

Front Squat + Jerk Complex (5 Rounds for weight)

Every 3:00 minutes x 5 Sets

2 Front Squats

1 Jerk

1 Front Squat

1 Jerk

*Any style jerk, your choice.

Starting @ 70% of 1RM Clean and Jerk
--

Build to a true heavy complex for the day. Focus on maintaining an upright torso and keeping a vertical drive into the Jerk. Focus on catching a dip on the re-rack and then stand before completing your next front squat to the final jerk.

Record Each Working Weight

"Old Fashioned" (AMRAP - Rounds and Reps)

#TEAMPRVNTUESDAY

For Reps:

13:00 AMRAP

10 Dumbbell Thrusters

10 Toes to Bar

30 Double Unders (A: 60 singles)

Dumbbells: 2x(Rx50/35, S 40/25)
--

Goal : 5-8 Rounds

Score: Rounds & Reps

Secondary Objective : Double Under Efficiency and using those as a recovery today.