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Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
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
Stimulus: Cyclical / Complementary Triplet
RPE: 8/10
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
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
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 - Functional Fitness
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
RPE: 9/10
Stimulus: Squat Stamina and Running Capacity
Primary Objective: Go Big On Squats
Secondary Objective : Consistent Run Paces
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
General (6-8 minutes)
2:00 Cardio Choice
—
2 Sets:
10 Scapular Push-Ups
10/10 Single Leg Glute Bridges
10 Hollow Rocks
5/5 Kettlebell Windmills
1 Partial Wall Walk
2 Pike Push-Ups
Strength Primer and Get to Working Loads (8-10 minutes)
2 Sets: For Quality
10 Supine Banded Pull-Aparts
8/8 Single Leg Glute Hip Thrust Off Bench
6-8 Barbell Bench Press (Empty, Then Light Loads)
Then Get to Working Loads
Bench Press (Every 2:30 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%)
% is of your 1RM Bench Press
We are looking to build volume here, good positions and build to a good challenging set on the Bench Press @ 80%. Look for the goal to be between 7-12 Reps.
"Cosmo" (Checkmark)
15:00 minute EMOM
minute 1: 2 Sets x (1 Wall Walk + 2-3 Wall Facing Handstand Push-Ups)*
minute 2: 10-12 Chest Supported Dual Dumbbell Rows
minute 3: :20-:30 second Hollow Hold
minute 4: 50/50ft Single Arm Overhead Carry
minute 5: Rest
Choice on Loads Today
Sub Box Pike Wall Walk + Handstand Push-Up*
--
Primary Objective : Complete each working set under control within the minute.
Secondary Objective: Consistent movements and positions throughout the workout.
Stimulus: Functional Strength and Stability
RPE: 6/10
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:
Seated on a box or bench
100 DB Arnold press
100 DB Hammer curls
100 Air or Box/bench squats
200' DB Farmers carry