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HGX Intermural Open Feb 28-March 14

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

HomeGrown AthletX - Functional Fitness

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Warm-Up

General Warm-Up: (8 minutes)

8:00: For Quality

1:00 Cardio Choice

20 Bear Plank Shoulder Taps

6 Inchworm Push-Ups

6/6 Single Leg Romanian Deadlift

10 Barbell Good Mornings

Specific Warm-Up (10 minutes)

Bench Press: 2-3 Sets of 2-3 Reps, building loads to working weight

*Emphasis on bracing and creating full body tension, utilizing the posterior chain in order to create a stable platform to press from .

-Deadlift: 2-3 Sets of 3-4 Reps, building loads to working weight

*Emphasis on creating a vertical shin, pushing the ground away and maintaining tension and a neutral spine for touch and go reps in sets of 5+

Primer: @ Working Load (2 minutes)

5 Bench Press

5 Deadlifts

30 second Bike, Building to 10 sec Sprint

"Wartortle" (5 Rounds for reps)

In Teams of 3: Rotating Stations

5 Sets:

1:00 @ Each Station

Station 1: Max Bench Press (Rx135/95, S 115/75)

Station 2: Max Deadlift (Rx 225/155, S 165/125)

Station 3: Max Calorie Bike*

Station 4: Rest

*Bike = Any Bike Today. Echo / Bike Erg / Assault Bike
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Time Domain:

Main Working Time: 20:00 (1:00 per station x 5 sets)

Stimulus: Muscular Strength, Power Output, and Conditioning

RPE: 8/10

Primary Objective: Each athlete maintains consistent reps/calories across all sets.

Secondary Objective: Focus on proper form and safe execution under fatigue.

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