Announcements

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: (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

Announcements

HGX Intermural Open Feb 28-March 14

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

HomeGrown AthletX - Uniquely Abled Fitness

500m Row (Time)

Max Effort 500m Row

Warm-up (No Measure)

2x (with partner)

100 m run/wheel w/ wallball

10 wallball sit-ups

10 wallball chest passes

Bench Press (5x4 build)

Partner AMRAP (No Measure)

*Split work as needed. One partner works at a time.

20 db snatch

2 tire flips

20 goblet squats/D pull to stand

6 burpee to target/ D 5 cal ski

Announcements

HGX Intermural Open Feb 28-March 14

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

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

Every 2min for 5 sets

6/6 DBs Bulgarian split squats

6 BB Push press at 65-70% of 1RM

B: Shoulder shrugs (Every :90sec
5 x 8 Progressive overload (Build each set - rep 6/7/8 should be challenging)
***Record heaviest set)

C: Metcon (No Measure)

5 sets

8 DBs Seated hammer curls + 8 shoulder to overhead

8 DBs Seated rear delt raises

8 DB Seated tricep ext (behind the neck)

8 Seated dips

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: (5-7 minutes)

400m Run

—

:30/:30 Samson Stretch

10/10 Quadruped Adductor Hip Rock

:30 Down Dog Calf Gas Pedals

:30/:30 Active Pigeon Stretch

General / Specific Warm-Up (5-7 minutes)

3 Sets: Building Towards Workout

10m High Knees / 10m Butt Kicks / 10m Out and Back Accelerations

10 Air Squats / 10 Wall Balls / 10 Partner Wall Balls @ Working Loads

10 Kettlebell Deadlifts / 10 Russian Kettlebell Swings / 10 American Kettlebell Swings @ Working Loads

"Sticky Gecko" (Time)

4 Rounds for Time, With a Partner

400m Medball Run

50 Partner Wall Balls

50 American Kettlebell Swings

Medball: (Rx 20/14, S 16/12) 10/9ft

Kettlebell: (Rx53/35, S 44/26)
-

Score = For Time

Goal Time Domain : 20-25 minutes

Cap : 28:00

Stimulus: Leg Stamina / Aerobic Capacity

RPE: 7.5/10

Primary Objective: Complete the Wall Balls unbroken

Secondary Objective: Complete the Kettlebell Swings in sets of 10 or greater

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

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 (5 minutes)

2:00 Cardio Choice

—

:45 Elevated Prayer Stretch

:30/:30 Active Scorpion Stretch

:30/:30 Couch Stretch

General (4-6 minutes)

2 sets: For Quality

10 Alternating Box Step-Ups

8 Bradford Press with Lockout

6/6 Overhead Split Squats

6 Inchworm Push-Ups

Specific Barbell Prep (6-8 minutes)

1-2 Sets

3-5 Push Jerks Practicing Barbell Cycling with a smooth pattern from the overhead into the catch in the dip back to the punch and stand

—-

1-2 Sets

2 Tall Split Jerk s

4 Behind the Neck Press in Split

Jerk Recovery

2 Split Jerks w/5 sec Pause in Catch

–

Then Build to 90% of Starting Load for the Split Jerk for the Day

—

Take Loads back off and bring barbells back to the floor and adjust to working loads for the Push Jerk + Box Jump Over Piece.

"Chickenrat" (Time)

Part A) 0:00-10:00

For Time:

1-2-3-4-5-6-7-8-9-10

Push Jerk

Box Jump Overs

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

Box Height : (Rx24/20, S 20/16″)

Part B) 10:00-20:00

Establish a 1RM Split Jerk (From the Rack)
Time Domain for Conditioning: 5-7 minutes

Time Cap: 10 minutes

Score for Part A) Time

Score for Part B) Load

Stimulus: Open Prep / Classic Couplet and Weightlifting

RPE: 9/10

Primary Objective: Complete the Push Jerk + Box Jump Over Couplet in under 8 minutes

Secondary Objective: Reach or exceed 90% of your 1RM Split Jerk

Split Jerk (Record 1RM for Part B Here)

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)

:30 forward/back hop

:30 lateral hop

:15/:15 single leg hop

Stretches:

Updog/downdog

Scorpion

Inchworm w/ Push-up

Thread the needle

Superman

Hollow rock

Movement Practice:

DB push press

Jumprope practice/heavy rope?

Box step overs/jump overs

KB movements

Valentine's Day Workout! (No Measure)

Part 1 w/ partner:

“Tunnel of Love ” cap 10 min

2000 meter row - switch every 500 meters

*Other partner practices jump rope skill

Part 2 individual

“Roses are Red, Violets are Blue”

cap 10 min

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

DB push press

Box jump over/plate wheel over

Part 3 w/ partner

“Cupid Shuffle” cap 10 min

*Split work as needed. One partner works at a time.

60 kb deadlifts (Dallas 2)

40 kb swings (Dallas 2)

20 push-ups or hand release push-up

Max cals on the bike or ski

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:

General (8 minutes)

8:00 minutes: For Quality

20/20 Lateral Line Hops + Forward and Back Line Hops

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

10 Russian Kettlebell Swings

10 Hollow Rocks

10 Alternating V-Ups

Specific Warm-Up (8-10 minutes)

3 Sets: For Quality

30 seconds Jump Rope Practice

8 Scapular Pull-Ups

8 Bar Kip Swings

15 second Tuck L-Hang

10 Barbell Romanian Deadlifts / Deadlifts with Light Load / Deadlifts @ Working Load

Primer (2 minutes)

25 Double Unders

5 Toe to Bar

4 Deadlifts

20 Double Unders

4 Toe to Bar

3 Deadlifts

Then.. Transition into the Workout

"Hide and Seek" (Time)

For Time

100 Double Unders (A:150 singles)

50 Toe to Bar

40 Deadlifts

100 Double Unders

30 Toe to Bar

20 Deadlifts

100 Double Unders

20 Toe to Bar

10 Deadlifts

Barbell Load: (Rx 185/125, S 155/105)
--

Score = Time

Time Domain: 17-21 minutes

Time Cap: 22 minutes

Stimulus: Chipper / Grip Stamina

RPE: 9/10

This is meant to be more of a tester style chipper with some big sets on the Toe to Bar into some mixed grip fatigue with some lighter Deadlifts and Double Unders.

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

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

15 DBs seated hammer curls

15 DBs seated shoulder to overhead

15/15/15 Letters (Y, T, W)

*****

15 Ring rows

15 Ring push-ups

15/15 Paloff press

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 (5 x 3 at 90%+)

B: Bent Over Row (5 x 3 at 90%+)

C: Metcon (5 Rounds for weight)

Yates rows

5 x 3 at 90%+

D: Metcon (No Measure)

3 sets

8/8 DB Bent over rows

8 DBs Tempo bicep curls (wall, 3.1.3.1)

8/8 DBs Gorilla rows

8 DBs Tempo hammer curls (wall, 3.1.3.1)

***

2 sets

8 BB Weighted drag curls

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: (6-8 minutes)

2:00 Cardio Choice

—

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 Barbell Prep and Primer (8-10 minutes)

With Empty Barbell

3 Hang Muscle Snatch

3 Snatch Grip Push-Press

3 Overhead Squat

3 Hang Power Snatch

3 Hang Squat Snatch

–

Add Loads so that the barbell is off the floor

–

2 Sets: With Light Loads

1 Pause Snatch (2 sec @ the Knee)

1 Slow Pull Snatch

1 Snatch

–

Build to Starting Weights

Snatch (Every 90 seconds x 10 Sets
1 Squat Snatch @ 70%+)

Consistency & Technique: Use this session to dial in positioning, speed, and bar path under moderate load.

Build as Needed: Start at 70% and gradually increase if movement quality remains sharp.

Efficient Receiving Position: Catch the bar with control, stabilize, and stand up with confidence.

Back Squat (Every 3:00 minutes x 3 Sets
3 Reps @ 85-90%
)

Top Off the Tank: This session is designed to prepare for upcoming 10RM (next week) and 5RM (two weeks out).

Heavy Across: All sets should be at or above 85% to build confidence and strength before testing.

Focus on Bracing & Speed: Maintain tight core engagement and controlled descent with a strong, explosive drive out of the bottom.

Optional Accessories (Checkmark)

For Quality:

6:00 Tabata (:20 On/:10 Off)

-Single Leg Wall Sit

*Change legs each :20 window, so 6 sets per leg.

5 x 15 GHD Reverse Hypers (Medball Loaded)
Fight to keep each of the single leg Wall-Sit unbroken. Again, this is 6 sets of :20 per leg, alternating through the tabata.