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 Movement Prep (6-8min)

3 Sets: For Quality

20/20 Line Hops (Forward and Back + Lateral)

10 Bootstrap Squats

10 Alternating Step-Ups

10/10 Staggered Stance Single Dumbbell Romanian Deadlift @ Warm-Up Loads

10 Dumbbell Goblet Squats @ Warm-Up Loads

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Specific Prep (5-7min)

2 Lateral Shuttle Runs

6/6 Dumbbell Snatch @ Warm-Up Loads

8 Alternating Goblet Step-Ups

8 Goblet Squats

2 Shuttle Runs

6/6 Dumbbell Snatch @ Workout Loads

8 Alternating Goblet Step-Ups

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Bring Barbells to the Rack and Start Loading towards a 5RM

Back Squat (Take 15:00 minutes to Establish
Back Squat 5RM)

We are looking to start with sets of 2-3 reps at a time to give us a gauge of where we will be at to test the 5RM for the Day. The goal here would be to hit a 5 Rep Max at around 85-90%. We have been building our intensity here over the course of this cycle and should be ready and peaked to hit a strong and solid effort here.

Ron (AMRAP - Rounds and Reps)

15:00 AMRAP

8 Shuttle Runs

12 Dumbbell Snatch, Right

12 Dumbbell Snatch, Left

16 Goblet Box Step Ups

Shuttle Run = 25ft Out and Back

Dumbbell: (Rx50/35, S 40/25)

Box: (Rx24/20, S 20/16″)

Score = Rounds + Reps
Goal: ~4 Rounds

Primary Objective: Unbroken Goblet Step Ups

Secondary Objective: Consistent Shuttle Run Pace

Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch

RPE: 8/10

The goal is to maintain steady movement without hitting a fatigue wall too early.

Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.

Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief. If needed utilize the shuttle run as the time to recover a bit in order to keep the dumbbell movements unbroken.