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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General Warm-Up: (10 minutes)

10:00 EMOM

Minute 1: 45 second Bike

Minute 2: 25ft (7.5m) Walking Inchworm to Hollow

Minute 3: 8 Scapular Pull-Ups + 8 Ring Rows

Minute 4: 45 second Row

Minute 5: 30-40 second Wall Lean March

Specific Warm-Up: (8-10 minutes)

Go over fine tuning movement patterns and skills for the day

Chest to Bar Skill Work

Burpee Practice: Lead with the chest on the way to the floor and lead with the hips when pulling your legs up to your hands focusing on keeping a neutral spine.

Practice Wall Walk Efficiency by piking your hips into a down dog then moving your feet and keeping straight arms as you move towards the wall.

Work on the turn and go with the shuttle run, cleaning up any pauses at the turn and finding a good rhythm for the day.

Primer: (3-4 minutes)

5/4 Cal Bike

3 Burpees to Target

2 Chest to Bar Pull-Ups or Pull-Up Option

- Rest 1:00 -

5/4 Cal Row

2 Shuttle Runs

1 Wall Walk

"The Doctor" (AMRAP - Rounds and Reps)

10:00 AMRAP

12/9 Cal Bike

10 Burpees to Target

8 Chest to Bar Pull-Ups

Rest 5:00 minutes

10:00 AMRAP

12/9 Cal Row or Ski

6 Shuttle Runs

3 Wall Walks

Shuttle Run = 25ft out and back
--

Goal : 4-6 Rounds / 10:00 AMRAP

Score: Rounds & Reps

Secondary Objective : Focus on Consistent paces on the machines and push the bodyweight movements

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

HGX Intermural Open Feb 28-March 14

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

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training:

400M DBs Farmers carry (high/low)

20 Box step ups (weighted)

30 Air squats

400M Farmers carry (front rack)

25 Box step ups (weighted)

35 Air squats

400M Farmers carry (suitcase)

30 Box step ups (weighted)

40 Air squats

Announcements

HGX Intermural Open Feb 28-March 14

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

HomeGrown AthletX - HGX-FIT

Incline Bench Press (Weight)

Establish a new 2rep - 12 min

Immediately into…

Every :90sec, 5 x 5 at 85% (above)

****

4 sets

8 BB close grip bench press

8 DBs Barrel press

8 DBs Standing flys

B: Metcon (No Measure)

Supersets: No more than :30sec rest b/t sets

3 sets

8 BB bicep curl

8 Plate tricep ext

***

3 sets

8 BB Reverse curls

8 DBs Hammer curls

***

3 sets

8 BB Drag curls

8 DBs Kick backs

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 Warm-Up (3-5 minutes)

2 Sets: For Quality

10 Cossack Squats

16 Bear Plank Shoulder Taps

10 Alternating Down Dog Toe Touches

16 Glute Bridges w/Pause at the Top

Specific Prep @ Warm-Up Loads (3-5 minutes)

2 Sets: For Quality

10 Air Squats

8 Dual Dumbbell Deadlifts

6 Dual Dumbbell Hang Power Cleans

4 Inchworm Push-Ups

Barbell Primer (3-5 minutes)

Empty Barbell

3 High Hang Muscle Clean

3 High Hang Power Clean

2 Hang Muscle Clean

2 Hang Power Clean

1 Low Hang Muscle Clean

1 Low Hang Power Clean

–

Add Loads, so that bars are off the Floor

–

2 Sets

1 Pause Power Clean

1 Slow Power Clean

1 Power Clean

–

Get to Working Loads on the Barbell (5 minutes)

Power Clean (Every 3:00 x 4 Sets
1.1.1.1 @ 80-90%
*Rest 10-15s b/t reps

% is Based on 1RM Power Clean

Record Working Weight
)

1.1.1.1 Denotes a cluster set of 4 single repetitions. If you're feeling good, aim to perform 2-3 sets at 90%.

These are meant to be heavy, yet crisp today as we keep progressing our lifts moving in towards the end of this cycle.

"Piggyback" (AMRAP - Rounds and Reps)

For Reps:

14:00 AMRAP

12 Dual Dumbbell Power Cleans

18 Push Ups

24 Air Squats

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

Goal: 6-9 Rounds

Score: Rounds & Reps

Primary Objective: Unbroken Power Cleans

Secondary Objective: Consistent Round Splits Across

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 Warm-Up: (8 minutes)

8:00 : For Quality

:45 second Row

6/6 Single Arm Dumbbell Upright Rows

6/6 Single Arm Dumbbell Strict Press

:20 second Hollow Hold

1 Wall Walk + 10 second Wall Facing Handstand Hold

—

Specific Prep / Primer (4-6 minutes)

200m Row

10 Abmat Sit-Ups

5 Dual Dumbbell Push Press @ Warm-Up Loads

200m Row

10 Abmat Sit-Ups

5 Dual Dumbbell Push Press @ Working Loads

"Paloma" (AMRAP - Rounds and Reps)

20:00 AMRAP

300m Row

20 Abmat Sit-Ups

10 Dual Dumbbell Push Press

Dumbbells: (2x(Rx50/35, S 40/25))
--

Goal: 6+ Rounds

Stimulus: Muscular endurance, core stability, and aerobic capacity

RPE: 7-7.5/10

Primary Objective: Keep each working round to under 3:00 minutes

Secondary Objective : Maintain a consistent pace and stroke rate on the rower that allows for recovery without taking your foot totally off the gas.

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

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)

with partner 3x:

100 m run

10 partner plank high 5's

10 synchro jumping jacks

Push Press (5x5 build)

SuperBowl Sunday Partner Workout (No Measure)

Buy in: 200 ft (4 laps) partner carry or wheelbarrow

In remaining time AMRAP

30 wallballs

20 burpee

30 box jumps

20 sandbag to shoulder

30 cals on machine

Announcements

HGX Intermural Open Feb 28-March 14

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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

EMOM 10: Core

Abmat sit-ups

Russian twist

Flutter kicks

Scissor kicks

Ankle touches

Hollow rock

Plank (forearms) alt touches

Side plank (right) pulse

Side plank (left) pulse

Plate ceiling crunches

***

5 sets

8 DBs shoulder press

8 DBs Upright rows

8/8/8 Angle delt raises/front delt raises/Arnold press

***

3 sets

8 DBs Skull crushers

8 Plate tricep ext (behind the neck)

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: (8 minutes)

3:00 Cardio Choice

10 PVC Pass Throughs

5/5 PVC Pipe Around the Worlds

:20/:20 second Standing PVC Pipe Prayer Stretch

10 Alternating Scorpions

General Warm-Up (4-6 minutes)

2 Sets: For Quality

5 Hang Muscle Snatch

8 Scapular Pull-Ups + 6-8 Bar Kip Swings

5 Up Downs

10 Alternating Box Step-Ups

Specific Warm-Up / Primer (6-8 minutes)

5 Hang Power Snatch + 5 Low Hang Power Snatch (Empty Barbell)

5 Pull-Ups (Jumping /Strict / Kipping / Butterfly)

3 Burpee Box Jump Overs

–

Add Loads

Go Over Kipping and Butterfly Pull-Ups + Barbell Cycling

–

7 Power Snatch

7 Pull-Ups

5 Burpee Box Jump Over

3 Power Snatch

3 Pull-Ups

1 Burpee Box Jump Overs

"Manhattan" (Time)

2 Person Team

For Time: Waterfall

27 Power Snatch

24 Pull-Ups

21 Burpee Box Jump Overs

21 Power Snatch

18 Pull-Ups

15 Burpee Box Jump Overs

Rest 3:00 minutes

21 Power Snatch

18 Pull-Ups

15 Burpee Box Jump Overs

15 Power Snatch

12 Pull-Ups

9 Burpee Box Jump Overs

Barbell Load:(Rx 75/55, S 65/45)

Box Height: (Rx24/20, S 20/16″)

Score = Total Time to Completion from when partner 1 starts Power Snatch and partner 2 finishes last set of Burpee Box Jump Overs
--

Goal: 18:00 - 22:00

Time Cap: 25 minutes

Stimulus: Barbell Cycling / Grip Endurance / Full Body Muscular Stamina

RPE: 8/10

Primary Objective: Complete each set of Burpee Box Jumps in under 2:00 minutes

Secondary Objective: Maintain big sets on the barbell of 8+ reps each set

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

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)

3 min machine

Updog/down dog

Bird dog

Thread the needle

Inchworm w/ push up

Straight leg kick up

Glute bridge

Cossack squat

Leg swings

Arm circles

Power clean complex (1 power clean
1 hang power clean)

Ring dips and pull up practice

12 min AMRAP (No Measure)

3 pull up or variation

3 ring dips or variation

6 power cleans or db power cleans

6 lateral burpees over bar

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 (4 minutes)

400m Run

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)

2 Sets:

200m Run

10 Air Squats

10 Down Dog Toe Touch

:20/:20 second Single Leg Glute Bridge Hold

20 Glute Bridges

Specific Barbell Prep (6-8 minutes)

With an Empty Barbell

6 Overhead Squats

6 Front Squats

6 Back Squats

–

Add Light Load

–

4 Overhead Squats

4 Front Squats

4 Back Squats

—

Add Moderate Load

–

2 Overhead Squats

2 Front Squats

2 Back Squats

–

Then Start the Clock for the 5RM Back Squat

Back Squat (Take 12:00 minutes to Establish a Heavy 5 Rep for the Day)

--

The goal is to build to around 8 RPE , so leaving some room in the tank for a little more in a couple weeks. Those really feeling it today, push it and get a new 5RM, but we are looking for our peak to come in a couple weeks down the line.

Conditioning Specific Primer (2-3 minutes)

:15 second Line Hops

3 Overhead Squats

:15 second Line Hops

3 Front Squats

:15 second Line Hops

3 Back Squats

"Dark 'n Stormy" (Time)

For Time:

400m Run

20 Overhead Squats

400m Run

25 Front Squats

400m Run

30 Back Squats

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

Goal: 11:00 - 15:00

Time Cap: 15:00

Primary Objective: Go Big On Squats

Secondary Objective : Consistent Run Paces