Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Warm-Up

2:00 Cardio Choice

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Body Flow Warm-Up

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 Prep

2 Sets

3 High Hang High Pull

3 High Hang Muscle Clean

3 Strict Press

3 Hang Power Clean

3 Push Press

3 Low Hang Power Clean + Push Jerk

8 Kip Swings

6 Strict Knee Raises

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Add Loads to the Barbell

1-2 Sets

3 Touch and Go Clean and Jerks

3-5 Kipping Knees to Chest

3 Quick Single Clean and Jerks

3-5 Building to Working Option for Toes to Bar

Get to working loads and Go!

"A Storm is Coming" (Time)

For Time:

3 Rounds

18 Toes to Bar (A:Knee Raises)

15 Clean & Jerks

Barbell: (Rx135/95, S 115/75)
Goal: 9:00-15:00

Time Cap: 17:00

Stimulus: Barbell Cycling and Midline Interference

RPE: 8/10

Primary Objective: Toes to Bar in 3-4 Sets

Secondary Objective : Steady Barbell Cadence

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