Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up: 

3 Sets, For Quality

200m Run

4 Tall Muscle Cleans

6 Strict Press

4 Hang Power Cleans

6 Push Press

8 Abmat Sit-Ups

–

Into…

2 Sets, Building to working loads for the day.

4 Hang Power Cleans

4 Burpees to Target

4 Shoulder to Overhead

8 Abmat Sit-Ups

“Demodog Duo” (2 Rounds for time)

Part A)

0:00- 15:00

3 Rounds

400m Run

12 Hang Power Cleans

12 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

400m Run

12 Shoulder to Overhead

24 Abmat Sit-Ups

Barbell Load: (Rx135/95, S 115/75)

Score = Sum Total Time of Part A and Part B
--

Goal Time Domain: Part A and Part B: Each 9:00-13:00 minutes

Combined, most athletes should finish each part well within the 15-minute window, leaving some transition/rest time before starting the next part.

Time Cap: Each part has a 15-minute cap. At 15:00, Part A ends (regardless of completion). Athletes must start Part B immediately at 15:00 and have until 30:00 to complete it.

Primary Objective: Sustain a strong, consistent pace over both intervals. Focus on efficient barbell cycling (limited rest between reps) and controlled but continuous movement on the run and bodyweight movements.

Stimulus: Moderate intensity with slightly higher volume on the runs and bodyweight movements. Athletes should feel aerobic fatigue from running combined with muscular demand from the barbell and high-rep bodyweight exercises.

RPE 7–8 : You should feel consistently challenged but still able to move swiftly with short rest periods. The final round of each part may push closer to RPE 8+.

Optional Accessories (Checkmark)

4 Sets, For Quality

20 Russian Twists (Over and Back = 1)

- Max Hollow Hold

Rest 30 seconds

6 Inchworm to Hollow Hold (5sec @ Extended Plank)

- Max Weighted Plank @ 45/25lb

Rest 60 seconds b/t sets

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

15 min to establish 3RM

B: Metcon (No Measure)

Time cap 12min

3 sets

8 DBs bench press

8 DBs close grip press

8 DBs barrel press

3 sets

10 DBs standing flys

10 Diamond push-ups

C: Metcon (No Measure)

Supersets: Time cap 18min

3 sets

8 Weighted BB bicep curls

8 Bench dips (hands/fingers pointing outward)

3 sets

8 DBs Alt bicep curls

8 DBs Alt hammer curls

8 Ring dips

3 sets

8 Weighted BB drag curls

8/8 DB SA alt seated preacher curls

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up:

2:00 Cardio Choice

—

10 Alternating Scorpion Stretch

10 Alternating Active Pigeon Stretch

:15/:15 second Samson Stretch

—

2 Sets, For Quality

6 High Hang Snatch High Pull

6 Hang Hang Muscle Snatch

6 Tempo Overhead Squat 30x1 Tempo

6 Jumping Back Squats

–

Add some loads to the barbell so its off the floor

–

Specific Barbell Primer

1-2x 3 Position Power Snatch + 3 Position Squat Snatch (High Hang, Hang, Floor)

-

Then

1-3 x Power Snatch + Squat Snatch Up to Working Loads

Snatch (Power Snatch + Squat Snatch

Every 2:30 x 5 Sets
1+1
Rest 10-15 seconds
1+1
Rest 10-15 seconds
1+1)

Starting @ 70% of Power Snatch and increasing each set

The complex is meant to be touch and go! We will do 1 Power Snatch, followed by a Touch and Go

Back Squat (Every 2:30 x 5 Sets
5 Back Squats

Set1: @ 75%
Set 2: @ 75%
Set 3: @ 80%
Set 4: @ 80%
Set 5: @ 85%
)

Goal To build strength, improve positional stability, and develop confidence under heavy loads while maintaining proper form and control.

Stimulus A moderate-to-heavy loading scheme that progressively increases intensity over 5 sets. The focus is on smooth, controlled reps with consistent tempo and depth. Expect a strong demand on the legs and core, with an elevated heart rate by the later sets due to accumulated fatigue.

Primary Objective: Develop lower body strength by targeting the quadriceps, glutes, hamstrings, and spinal stabilizers. Build consistency and confidence with sub-maximal loading to prepare for heavier lifts in future training cycles.

RPE (Rate of Perceived Exertion)

Sets 1 & 2 (75%): RPE 6-7 – Challenging but manageable; focus on solid form.

Sets 3 & 4 (80%): RPE 7-8 – Moderate effort; maintain control and speed out of the hole.

Set 5 (85%): RPE 8-9 – Heavy; approach with focus, ensuring proper bracing and execution.

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

Next HGX Apparel order Feb

HomeGrown AthletX - Mom's Strength Conditioning

Warmup (No Measure)

1min Machine

Leg Swings

Bootstrap Squats

Glute Bridges

Banded Pass Throughs

Band Pull Aparts

Banded Good Mornings

A: 3 Sets (2 Rounds for weight)

A1. 8-10 Staggered Stance RDL w/Hip IR

A2. 8-10 Bent Over 3-Point Rows (ea side)

B: 3 Sets (2 Rounds for weight)

B1. 10-12 Heel-Elevated Adductor Goblet Squats

B2. 100' Offset FR/Farmer Carry (ea side)

C: Metcon: 10min AMRAP (AMRAP - Rounds and Reps)

1min Cals on Machine

8-10 DB Z Press / Seated DB Press

30-45 sec Side Plank (ea side)

Cooldown (No Measure)

Adductor Rockbacks

Sigle Leg Forward Fold

Elevated Child's Pose

HomeGrown AthletX - Functional Fitness

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Warm-Up

2:00-3:00 Cardio Choice

—

2 Sets, For Quality

10 Alternating Box Step-Ups

10/10 Banded Terminal Knee Extensions

6 /6 Half Kneeling Kettlebell Windmi ll

10 Ring V-Out s

Bench Press (Every 2:30 x 4 Sets
12 @ 60%
10 @ 65%
8 Reps @ 70%
6 Reps @ 75%)

"Bondsmith" (5 Rounds for time)

Every 3:00 x 5 Sets

15/10 Deficit Plate Push-Ups

10 Dual Dumbbell Box Step-Ups

30 second Weighted Wall Sit

Box Height: (Rx24/20, S 20/16″)

Dumbbells: (Rx50/35, S 40/25)

Plates For Deficit: 2x45lb
-

Primary Objective:

Maintain consistent work output across all five sets, completing the reps and distance within the allotted time without deterioration in form.

Secondary Objective:

Focus on efficient transitions between movements and smooth, controlled reps on the step-ups. Aim to keep push-ups unbroken or in minimal sets, and find a steady.

RPE: ~8/10

Athletes should be working at a high, but manageable intensity. Breathing will be heavy, and muscles—particularly the chest, shoulders, and legs—will fatigue by the later sets, yet the workout should remain just short of maximum effort.

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

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Snatch Game!

Deadlift (5x3 build in weight over sets!)

Waterfall Workout (AMRAP - Reps)

Min 0-2: Max cals on row/ski

Rest

Min 2-4 AMRAP 10 db push press and 5 burpees 25# (D 35# U-turn)

Rest

Min 4-6 Max box jump overs/step overs/roll overs

Rest

Min 6: Max distance dual farmer's carry 35# (D kb deadlift hold 70#)
Score is your total reps.

There will be two heats so you'll partner up and one partner will go in each heat.

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - HGX-FIT

A: Bench Press (Every 2min
12 reps at 60%
10 reps at 65%
8 reps at 70%
6 reps at 75%
4 reps at 80%
2 reps at 85%)

B: Metcon (No Measure)

5 rounds

10 Plate ground to overhead (45/35)

10 Plate behind the neck tricep ext (elbows pointing forward)

100M Plate overhead carry

10 Plate russian twist (right/left = 1rep)

100M run

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

–

Then Add Loads to Barbell

–

:45 second Row @ Moderate Intensity

8 Bar Kip Swings

5/4 Strict Pull-Ups

3-5 Power Snatch @ Light to Moderate Load

2-3 Kipping Chest to Bar or Kip Swing Pull to Hip

—

:30 second Row @ Hard Intensity

Build to working loads on Power Snatch + Get Touches on Pull-Ups / Or Option Thereof and Touches on Bar Muscle-Ups or Alternative for the Day

Workout Primer (Checkmark)

1-2 x Through

6-8 Wall Balls

5 Cals

4-5 Pull-Ups or Alternative

3 Cals

2-3 Power Snatch

1-2 Bar Muscle-Ups or Alternative

Rest as needed if you do another set here

PRVN Community Throwdown Workout #2:  (Time)

For Time

With Partner split work as needed

120 Wall Balls

100/80 Cal Row or Ski or 72/58 Cal Bike

80 Pull-ups

60/48 Cal Row or Ski or 44/36 Cal Bike

40 Power Snatch

20 Bar Muscle-ups (30 C2B Pull ups)

Wall Ball: (Rx 20/14, S 16/12), 10/9ft Target

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

Time Domain: 18:00-25:00

Time Cap: 35

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Mom's Strength Conditioning

Warmup (No Measure)

1min Machine

Cat-Cow

World's Greatest Stretch

Scap Push-Ups

Glute Bridges

Banded Hip Flexor March

Banded Side Step

A: 3 Sets (Weight)

A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)

A2. 8-10 Bird Dogs, 5sec hold each rep

B: 3 Sets (Weight)

B1. 10-12 Staggered Stance Hip Thrusts (ea side)

B2. 8-10 Push-Ups (elevated, banded or negatives)

C: Metcon: 21-15-9 (Time)

21-15-9 (mod: 15-12-9)

DB Snatches

Toe-Assisted Pull Ups

Cooldown (No Measure)

Half-kneeling hip flexor stretch

Pigeon

Child's Pose

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x (w/ partner)

:30 battle rope

:30 jumping jacks

:30 shuttle run/wheel

Clean Complex (5x)

2 hang cleans into one press or jerk

Partner WOD (Time)

3 rounds w/ partner

400 m (together)

30 db shoulder to overhead (split work)

20 burpee box jump over/U-turn + rollovers