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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 - 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
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 - Functional Fitness
Warm-Up
General Warm-Up (8-10 minutes)
2 Sets: For Quality
1:00 Easy Row or Ski (Hinge Pattern Bias)
5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers
:20 second Behind the Neck Elbow Punch Throughs
10 Barbell Romanian Deadlifts
10 Squat Jumps
Directly into..
Specific Prep
Barbell Specific Warm-Up (8-10 minutes)
2 Sets (Empty Barbell):
3 Segmented Clean Deadlifts
3 Hang High Pulls
3 Hang Muscle Cleans
3 Low Hang Power Cleans
Build to Working Weight (% of 1RM):
Perform 2-3 sets of 2-3 TnG Power Cleans at increasing loads, focusing on technique.
Emphasize tight core, explosive extension, and smooth transitions in TnG reps.
Power Clean (Every 3:00 x 4 Sets @ 75-85%
3.3 TnG Power Cleans
*Rest 30 seconds b/t Triples
% is Based on 1RM Power Clean)
Note that this designates sets of 6 reps done in touch and go Triples. The goal is to start at 75% and if you are feeling good increase the loading to 85% on the final set of 3.3
"Under Your Scars" (Time)
For Time:
4 Sets:
9 Bar Facing Burpees
6 Deadlifts
6 Bar Facing Burpees
6 Deadlifts
-rest 1:00 b/t sets-
Barbell: (Rx 225/155, S 165/125)
--
Score = Total Time
Goal: 11:00-15:00 minutes
Time Cap: 15:00
Primary Objective : Complete each set in under 2:00 minutes
Secondary Objective: Consistent sets with last set being your best set
Optional Accessories (No Measure)
For Quality:
12:00 EMOM
Minute 1 - :45 Dead Hang
Minute 2 - 5/5 Single Leg Landmine Deadlift
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
15 Ring rows
15 Ring push-ups
12 Hammer curls
***
10 KB swings
10 KB high pull
10 DB Arnold press
100M Farmers carry (high/low)
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (Every :90sec
5 x 8 at 75%)
B: Bent Over Row (Every :90sec
5 x 8 at 75%)
C: Metcon (5 Rounds for weight)
Every :90sec
Yates rows
5 x 8 at 75%
D: Shoulder shrugs (Every :90sec
5 x 8 at 75%)
E: Metcon (No Measure)
3 sets
8 DBs Seated Arnold press
8/8 DB ceiling crunch
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
Warm-Up:
General Warm-Up: (5-7 minutes)
2 Sets: For Quality
1:00 Cardio Choice
5 Inchworm to Extended Plank Hold (5sec)
10 Tempo Air Squats 2020
8 Push-Ups
:30 second Jump Rope Practice
Specific Warm-Up Prep ( 5-7 minutes)
2 Sets
6-8 Dumbbell Bench, Building to working weight
10 Air Squats, Focusing on quality mechanics and speed out of the hole
100m Run, Building to pace on second run
2 Partial Wall Walks, work partial range focusing on shoulder engagement and a hollow body position
10-15 Double Unders or Single Unders
"Awake" (Time)
Each For Time
5 Rounds
10 Dumbbell Bench Press
20 Air Squats
200m Run
Rest 5:00 minutes
5 Rounds
200m Run
3 Wall Walks
50 Double Unders (A: 100 singles)
Dumbbells: (Rx50/35, S 40/25)
Wall Walks to 10’’ Line from the Wall
Score = Sum Total Time
Record Each Time Interval / Piece
--
Time Domain : 10:00-13:00 / Set
Total Running Time: 25:00-31:00
Time Cap 15:00 / Set
Time Cap : 35:00
Stimulus: Aerobic Stamina and Muscular Endurance
RPE: 7-7.5/10
Strategy:
For the first segment , keep the Dumbbell Bench Press unbroken or split into two quick sets if needed to avoid burnout in later rounds. Move at a steady, controlled pace on the Air Squats to prepare for the run, which should be moderate but consistent across all rounds. Avoid sprinting the 200m run in earlier rounds to preserve energy.
In the second segment , pace the run similarly to the first piece. For Wall Walks, focus on efficient transitions and maintaining proper shoulder positioning and straight arms to avoid excessive fatigue. Look to go unbroken on Double-Unders or break into manageable sets with minimal rest between attempts, prioritizing rhythm and breathing.
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
HomeGrown AthletX - Functional Fitness
Warm-Up
General Warm-Up: (4-6 minutes)
2 Sets: For Quality
10 Bend and Bows
:15/:15 second Standing Overhead Tricep Stretch
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
8 Bulgarian Ring Rows
Specific Warm-Up
Specific Warm-Up (4-6 minutes)
2 Sets:
3 Hang Muscle Snatch
3 Hang Muscle Clean and Press
3 Hang Power Snatch
3 Hang Power Clean and Push Jerk
4-6 Bar Kip Swings
6 Box Jumps
Specific Skill Work: (6-8 minutes)
Chest to Bar Progression
Final Prep and Transition (2-4 minutes)
Build up to working weights on Ground to Overhead
Hit 2 sets
2 G2OH (Either Snatch or Clean and Jerk)
3 Chest to Bar or Pull-Up Mod
3 Box Jumps
"I Stand Alone" (AMRAP - Rounds and Reps)
For Reps:
15:00 AMRAP
6 Ground to Overhead
9 Chest to Bar
9 Box Jumps (Step Down)
Box: (Rx24/20, S 20/16″)
Barbell: (Rx 115/75, S 95/65)
*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.
Score: Rounds & Reps
--
Goal : 7-11 Rounds
Stimulus: High Intensity Triplet / Transitions and Interference
RPE : 9/10
Primary Objective: Build Intensity Throughout
Secondary Objective : Learn how to use the Box Jumps As 'Recovery'
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