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
Published by: Breanne Feudale in Uncategorized