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Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
Mobility Prep + Body Heat (4-5 minutes):
2:00 minutes Cardio Choice
5/5 World’s Greatest Stretch
10 Alternating Scorpions
:20/:20 second Samson Stretch Hold
:30/:30 second Banded Tricep Stretch
General Warm-Up (5–7 minutes):
2 Sets: For Quality
10 Tempo Air Squats (20x1)
8 Jumping Air Squats
10 Down Dog Touch Touches
8 Push-Ups
20 Mountain Climbers
Specific Warm-Up: (7-9 minutes):
Empty Barbell:
3 Hang Muscle Cleans
3 Hang Power Cleans
3 Front Squats
3 Tall Cleans
3 Hang Squat Cleans
3 Mid-Shin Squat Cleans
–
Then Take 5:00 minutes to Build to 70% of your Squat Clean
* In between each set
Perform 2-3 Burpee Box Jump Overs focusing on staying low and close to the box and working on hopping or stepping up from the Burpee into each Box Jump. The goal is finding efficient movements here that allow the heart rate and breath to stay controlled.
"Raichu" (7 Rounds for weight)
21:00 EMOM
Minute 1 - 10 Burpee Box Jump Overs
Minute 2 - 1 Squat Clean + 1 Hang Squat Clean
Minute 3 - Rest
Barbell @ 70%+ of 1RM Clean
Box: (Rx24/20, S 20/16″)
% is Based on 1RM Squat Clean
Record Each Working Weight
Score = Sum Total Load
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"Raichu" is a 21:00 EMOM designed to test and develop your ability to perform under fatigue. This workout alternates between high heart rate movements and heavy, technically demanding barbell work, with built-in rest to allow for quality effort and focus. The goal is to sustain intensity while managing technique and pacing, especially as fatigue builds.
Goal: Build to close to 90% of 1RM Clean for the Complex Today.
Stimulus: Battery Work
RPE : 7-8/10
Primary Objectiv e: Build technical proficiency under fatigue, focusing on barbell mechanics and efficient movement patterns.
Secondary Objective : Improve stamina and power output in a mixed-modality format, emphasizing smooth transitions and control during each minute.
Optional Accessories (Checkmark)
3 Sets, For Quality:
:45 Weighted Forearm Plank
-:15 rest-
Max Ring Plank to RPE 9
-rest 1:00 b/t sets-
Announcements
HGX Intermural Open Feb 28-March 14
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 (Weight)
A1. 8-10 Staggered Stance RDL w/Hip IR
A2. 10 Dead Bugs
B: 3 Sets (2 Rounds for weight)
B1. 8 Seated DB Press
B2. 8 Bent Over 3-Point Rows
Pregnancy Mobilities (No Measure)
Puppy Pose - 10 breaths
Offset Cat Cow - 10/side
Internal Rotation Sit Backs - 10 w/breath
Adductor Rock Backs - 10/side
Lying Down Figure 4 - 10 breaths/side
Forward Fold - 10 breaths
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
Warm-Up
General Warm-Up (4-6 minutes)
2 Sets: For Quality
:20 second Down Dog Hold
:15/:15 Samson Stretch
10 Alternating Down Dog Toe Touches
20 Bear Plank Shoulder Taps
Specific Prep + Loading for Workout (5-7 minutes)
Specific Loading and movement patterns for each movement
Strength EMOM (16 Rounds for weight)
16:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 10 Bent Over Barbell Row
Minute 3: 12 Dual Dumbbell Step-Ups
Minute 4: :40 Second Forearm Plank Hold
Bench Press to be performed at 65%+ of 1RM
Bent Over Rows at Moderate Heavy, Unbroken Loads
Dual Dumbbell Step-Ups , at light to moderate, unbroken loads and 24/20’’ Box
Plank: Add Loads if you can maintain form, duration and loads on other 3 movements
"Take It to the Edge" (3 Rounds for reps)
2:00 AMRAP
12 Devils Press
- Max Strict Pull-Ups
Rest 1:00
2:00 AMRAP
9 Devils Press
- Max Strict Pull-Ups
Rest 1:00
2:00 AMRAP
7 Devils Press
Max Strict Pull-Ups
Dumbbell Load: 2x(Rx50/35, S 40/25)
--
Goal : Complete 10/8+ Strict Pull-Ups in Each Round
Stimulus: Push-Pull Power Output and Upper-Body Strength
RPE: 8/10
Primary Objective: Complete the Devil's Press within 1:00-1:15 of each AMRAP to leave time for Max Strict Pull-Ups .
Secondary Objective: Hit consistent pull-up numbers across all rounds with minimal rest between attempts.
Optional Accessories / Core Finisher: (No Measure)
For Quality:
4 Sets
15 V-Ups
:15 second Hollow Hold
:30 second Extended Plank Hold
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - HGX-FIT
A: Shoulder Press (4 x 3 at 85%
**Rest as needed b/t sets
Time cap 15min (including warmup))
B: Metcon (No Measure)
4 Rounds
5/5 DB Push press (50/35)
5/5 DB Renegade rows
10 DB Russian twist
5/5 DB Devil press
50m DB Farmers carry
C: Metcon (No Measure)
3 Sets
15/15 DB Ceiling crunches
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
12-12:15
Athletes will warm up to their opening deadlift weight.
Deadlift-off! (Weight)
Each athlete will have three turns to get the heaviest deadlift they can!
Group 1: 12:15-12:30
Group 2: 12:35-12:50
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
Burpee Simon Says
Positions:
Position 1: Standing tall (arms at sides).
Position 2: Top of a push-up (plank hold).
Position 3: Bottom of a push-up.
Position 4: Feet by hands or bottom of a squat.
Position 5: Jump to the sky (hands overhead, feet leaving the ground).
How It Works:
The coach calls out a position (e.g., "Simon Says 2"). Athletes must immediately move to the specified position.
If the coach does not say “Simon Says” and an athlete moves, they earn a penalty.
The coach can sequence positions as desired, creating patterns or random orders to challenge athletes. For example:
"Simon Says 2" → Athletes jump into a plank.
"Simon Says 3" → Athletes lower to the bottom of a push-up.
"Simon Says 4" → Athletes jump their feet to their hands.
Specific Warm-Up (8-10 minutes)
2 Sets
200m Run
:15 second Hollow Hold
10 Hollow Rocks
5/5 Single Arm Dumbbell Deadlifts, Warm-Up Loads (Focus on Dynamic Start Position)
6 Alternating Dumbbell Hang Snatch, Warm-Up Loads (Dialing in Form and Practice Alternating Hands)
–
Get to working loads on the Dumbbell Snatch, focusing on positions with athletes focusing on how to descend to the floor and alternate hands for optimal positions and tension through.
–
200m Run
10 Abmat Sit-Ups
4 Alternating Dumbbell Snatch @ Working Loads
"Keep Away" (Time)
Waterfall Teams of 3
5 Rounds for Time
400m Run
30 Abmat Sit-Ups
20 Alternating Dumbbell Snatch
Dumbbell Load: (Rx50/35, S 40/25)
---
Time Domain:
18:00-25:00 / Per Partner
25:00-32:00 Total Running Time
Cap : 35:00
Stimulus : Muscular Stamina and Midline Endurance
RPE : 7/10
Primary Objective : Each athlete to complete each round in 4:15 or less
Secondary Objective : Consistent paces on the run and maintain sets of 10+ on the Dumbbell Snatch
Optional Accessories (No Measure)
5 Sets: For Quality
8/8 Banded Paloff w/ Rotation
3/3 Single Leg Box Jumps
Use a height for the single leg box jumps that is somewhat challenging, but mostly allows you to focus on confidence and explosiveness here.
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Simon Says
Power Clean (5x3)
Partner Workout! (Time)
3 rounds:
400 run together
40 abmat sit-ups (split)
40 db snatch (split) 35#/25#
20 min cap
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
Warm-Up
General Warm-Up (4-6 minutes)
2 Sets: For Quality
1:00 Easy
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
10 Air Squats
5 Inchworm Push-Ups
Specific Warm-Up and Barbell Primer (4-6 minutes)
2 Rounds: (Empty Barbel)
9/7 Calorie Row, Building Intensity
5 Front Squats
5 Push Press
5 Thrusters
Barbell Specific Primer
Build Loads and Focus on Barbell Cycling and Technique (3-5 minutes)
Perform 3 sets of 3-5 thrusters, gradually increasing weight to the starting load to around the load we will be using on the 4th or 5th bars. The big focus here will be shifting the technique from more fast and cyclical thrusters to the heavier thrusters later on. The focus here will be on changing patterns to allow for a more concerted effort as the weights progress and become a little more grindy
"Bulletproof" (AMRAP - Rounds and Reps)
For Reps:
16:00 AMRAP
20/16 Cal Row or Ski or 14/12 Cal Bike
15 Thrusters
*After each set of thrusters, the athlete will add weight. One bar, change your own weight.
Barbells:
RXMen (lbs) - 75-95-115-135-155-185....
RXWomen(lbs) - 55-65-75-95-105-125...
S Men (lbs) -55-65-75-95-115-135..
S Women(lbs) -45-55-65-75-95-105...
After the 6th bar the weights remain if you get there!
Score: Rounds & Reps
Goal: Complete 4+ Rounds
RPE : 8/10
Primary Objective: Game Plan and Pace to get to and or through the heavier bars
Secondary Objective : Steady Row Pacing
Bodybuilding Finisher (No Measure)
5 Rounds
:30 Ring Curls
:30 Ring Skull Crusher
Rest as needed b/t exercises and sets
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Mom's Strength Conditioning
Warmup (No Measure)
1min Machine
Cat-Cow
World's Greatest Stretch
Glute Bridges
Deep Squat Hold
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 Banded Hip Thrusts
B2. 10-12 Pallof Presses (ea side)
C: Pregnancy Mobilities - Hips (AMRAP - Rounds and Reps)
Standing Hip Opener (ea side) - 15-20
Quadruped Hip IR Step Outs (duel) - 10-15
Quadruped Hip IR Sit Backs (single) - 6 breaths/side
90/90 Rotations - 10-15/side
Quadruped Pelvic Tilts - 15-20
Forward Fold - 10-15 breaths