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Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Functional Fitness
Warm-Up:
3 Sets, For Quality
10 Alternating Box Step-Ups
10 Scapular Push-Ups
8/8 Single Kettlebell Staggered Stance Romanian Deadlift
:15 second Dead-Hang + :15 second Active Hang
6/6 Single Arm Ring Rows
Strength Superset (8 Rounds for weight)
Every 3:00 x 4 Sets
10-10-8-8 Deadlifts
4-6 Weighted Strict Pull-Ups
% of Deadlifts, starting @ 60%, goal of increasing to 70%
Pull-Ups: Choice on Load, Heavy
"Mind Flayer" (AMRAP - Rounds and Reps)
For Total Reps
12:00 AMRAP
2-4-6-8...
American Kettlebell Swings
Push-Ups
Box Jump Overs
Pull-Ups
Kettlebell: (Rx53/35, S 44/26)
Box Height: (Rx24/20, S 20/16″)
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Goal: Complete the Round of 14 reps and into the round of 16 reps.. This would equate to 1 rep every 3 seconds. With these movements that would be very possible given the cyclical nature of these movements.
Primary Objective: Complete as many repetitions as possible in 12 minutes. Push for consistency in movement transitions and aim to sustain a strong, steady pace throughout.
Secondary Objective: Maintain unbroken sets in early rounds and strategically break movements in later rounds to avoid hitting failure, especially on grip-intensive exercises like pull-ups and kettlebell swings
RPE: 7-8/10: High effort as the rep count climbs, focusing on consistent pacing and movement quality.
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Functional Fitness
Warm-Up:
3 Sets, For Quality
200m Run
4 Tall Muscle Cleans
6 Strict Press
4 Hang Power Cleans
6 Push Press
8 Abmat Sit-Ups
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Into…
2 Sets, Building to working loads for the day.
4 Hang Power Cleans
4 Burpees to Target
4 Shoulder to Overhead
8 Abmat Sit-Ups
“Demodog Duo” (2 Rounds for time)
Part A)
0:00- 15:00
3 Rounds
400m Run
12 Hang Power Cleans
12 Burpees to Target
Part B)
15:00-30:00
3 Rounds for Time
400m Run
12 Shoulder to Overhead
24 Abmat Sit-Ups
Barbell Load: (Rx135/95, S 115/75)
Score = Sum Total Time of Part A and Part B
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Goal Time Domain: Part A and Part B: Each 9:00-13:00 minutes
Combined, most athletes should finish each part well within the 15-minute window, leaving some transition/rest time before starting the next part.
Time Cap: Each part has a 15-minute cap. At 15:00, Part A ends (regardless of completion). Athletes must start Part B immediately at 15:00 and have until 30:00 to complete it.
Primary Objective: Sustain a strong, consistent pace over both intervals. Focus on efficient barbell cycling (limited rest between reps) and controlled but continuous movement on the run and bodyweight movements.
Stimulus: Moderate intensity with slightly higher volume on the runs and bodyweight movements. Athletes should feel aerobic fatigue from running combined with muscular demand from the barbell and high-rep bodyweight exercises.
RPE 7–8 : You should feel consistently challenged but still able to move swiftly with short rest periods. The final round of each part may push closer to RPE 8+.
Optional Accessories (Checkmark)
4 Sets, For Quality
20 Russian Twists (Over and Back = 1)
- Max Hollow Hold
Rest 30 seconds
6 Inchworm to Hollow Hold (5sec @ Extended Plank)
- Max Weighted Plank @ 45/25lb
Rest 60 seconds b/t sets
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - HGX-FIT
A: Incline Bench Press (Weight)
15 min to establish 3RM
B: Metcon (No Measure)
Time cap 12min
3 sets
8 DBs bench press
8 DBs close grip press
8 DBs barrel press
3 sets
10 DBs standing flys
10 Diamond push-ups
C: Metcon (No Measure)
Supersets: Time cap 18min
3 sets
8 Weighted BB bicep curls
8 Bench dips (hands/fingers pointing outward)
3 sets
8 DBs Alt bicep curls
8 DBs Alt hammer curls
8 Ring dips
3 sets
8 Weighted BB drag curls
8/8 DB SA alt seated preacher curls
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training: I GO - YOU GO
10 Barbell shoulder to overhead
10/10 DB Arnold press
100M Farmers carry (high/low)
Letters (Y, T, W) 15 reps each letter
250M Walk
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Functional Fitness
Warm-Up:
2:00 Cardio Choice
—
10 Alternating Scorpion Stretch
10 Alternating Active Pigeon Stretch
:15/:15 second Samson Stretch
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2 Sets, For Quality
6 High Hang Snatch High Pull
6 Hang Hang Muscle Snatch
6 Tempo Overhead Squat 30x1 Tempo
6 Jumping Back Squats
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Add some loads to the barbell so its off the floor
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Specific Barbell Primer
1-2x 3 Position Power Snatch + 3 Position Squat Snatch (High Hang, Hang, Floor)
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Then
1-3 x Power Snatch + Squat Snatch Up to Working Loads
Snatch (Power Snatch + Squat Snatch
Every 2:30 x 5 Sets
1+1
Rest 10-15 seconds
1+1
Rest 10-15 seconds
1+1)
Starting @ 70% of Power Snatch and increasing each set
The complex is meant to be touch and go! We will do 1 Power Snatch, followed by a Touch and Go
Back Squat (Every 2:30 x 5 Sets
5 Back Squats
Set1: @ 75%
Set 2: @ 75%
Set 3: @ 80%
Set 4: @ 80%
Set 5: @ 85%
)
Goal To build strength, improve positional stability, and develop confidence under heavy loads while maintaining proper form and control.
Stimulus A moderate-to-heavy loading scheme that progressively increases intensity over 5 sets. The focus is on smooth, controlled reps with consistent tempo and depth. Expect a strong demand on the legs and core, with an elevated heart rate by the later sets due to accumulated fatigue.
Primary Objective: Develop lower body strength by targeting the quadriceps, glutes, hamstrings, and spinal stabilizers. Build consistency and confidence with sub-maximal loading to prepare for heavier lifts in future training cycles.
RPE (Rate of Perceived Exertion)
Sets 1 & 2 (75%): RPE 6-7 – Challenging but manageable; focus on solid form.
Sets 3 & 4 (80%): RPE 7-8 – Moderate effort; maintain control and speed out of the hole.
Set 5 (85%): RPE 8-9 – Heavy; approach with focus, ensuring proper bracing and execution.
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
Next HGX Apparel order Feb
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 (2 Rounds for weight)
A1. 8-10 Staggered Stance RDL w/Hip IR
A2. 8-10 Bent Over 3-Point Rows (ea side)
B: 3 Sets (2 Rounds for weight)
B1. 10-12 Heel-Elevated Adductor Goblet Squats
B2. 100' Offset FR/Farmer Carry (ea side)
C: Metcon: 10min AMRAP (AMRAP - Rounds and Reps)
1min Cals on Machine
8-10 DB Z Press / Seated DB Press
30-45 sec Side Plank (ea side)
Cooldown (No Measure)
Adductor Rockbacks
Sigle Leg Forward Fold
Elevated Child's Pose
HomeGrown AthletX - Functional Fitness
Warm-Up
2:00-3:00 Cardio Choice
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2 Sets, For Quality
10 Alternating Box Step-Ups
10/10 Banded Terminal Knee Extensions
6 /6 Half Kneeling Kettlebell Windmi ll
10 Ring V-Out s
Bench Press (Every 2:30 x 4 Sets
12 @ 60%
10 @ 65%
8 Reps @ 70%
6 Reps @ 75%)
"Bondsmith" (5 Rounds for time)
Every 3:00 x 5 Sets
15/10 Deficit Plate Push-Ups
10 Dual Dumbbell Box Step-Ups
30 second Weighted Wall Sit
Box Height: (Rx24/20, S 20/16″)
Dumbbells: (Rx50/35, S 40/25)
Plates For Deficit: 2x45lb
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Primary Objective:
Maintain consistent work output across all five sets, completing the reps and distance within the allotted time without deterioration in form.
Secondary Objective:
Focus on efficient transitions between movements and smooth, controlled reps on the step-ups. Aim to keep push-ups unbroken or in minimal sets, and find a steady.
RPE: ~8/10
Athletes should be working at a high, but manageable intensity. Breathing will be heavy, and muscles—particularly the chest, shoulders, and legs—will fatigue by the later sets, yet the workout should remain just short of maximum effort.
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
Next HGX Apparel order Feb
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Snatch Game!
Deadlift (5x3 build in weight over sets!)
Waterfall Workout (AMRAP - Reps)
Min 0-2: Max cals on row/ski
Rest
Min 2-4 AMRAP 10 db push press and 5 burpees 25# (D 35# U-turn)
Rest
Min 4-6 Max box jump overs/step overs/roll overs
Rest
Min 6: Max distance dual farmer's carry 35# (D kb deadlift hold 70#)
Score is your total reps.
There will be two heats so you'll partner up and one partner will go in each heat.
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - HGX-FIT
A: Bench Press (Every 2min
12 reps at 60%
10 reps at 65%
8 reps at 70%
6 reps at 75%
4 reps at 80%
2 reps at 85%)
B: Metcon (No Measure)
5 rounds
10 Plate ground to overhead (45/35)
10 Plate behind the neck tricep ext (elbows pointing forward)
100M Plate overhead carry
10 Plate russian twist (right/left = 1rep)
100M run