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 + Specific Movement Prep (10-15minutes)

3:00 Cardio Choice

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2 Sets:

10 Bootstrap Squats

10 PVC Pass Throughs

5/5 PVC Pipe Around the Worlds

:20/:20 second Standing PVC Pipe Prayer Stretch

10 Alternating Scorpions

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2 Sets: For Quality

1-2 Wall Walks + 10-15 second Nose to Wall Handstand Hold

5 Hang Muscle Snatch / Hang Power Snatch (Round 2)

10 Wall Ball Squats / 10 Wall Balls (Rounds 2)

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Then Spend 5 minutes going over some different progressions to practice in the skill gymnastics piece

Gymnastics (8 Rounds for reps)

8:00 EMOM

- 10-20 second Handstand Hold

*Freestanding or Wall Supported
1 sec = 1 rep

"Big Rip" (Time)

For Time

42 Wall Balls

21 Hang Power Snatch

30 Wall Balls

15 Hang Power Snatch

18 Wall Balls

9 Hang Power Snatch

Barbell: (Rx 95/65, S 75/55)

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
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Goal Time: 7-12 minutes depending on proficiency with cycling the barbell and wall ball efficiency.

Stimulus: This is a moderate to high-intensity sprint-style workout that challenges both leg endurance and grip fatigue .

RPE: 8/10

Primary Objective: Move through the wall balls efficiently and maintain good breathing to avoid excessive fatigue before hitting the barbell. Cycle the hang power snatches effectively, minimizing extra rest time.

Secondary Objective: Limit transition time between movements—quickly reset and go. Avoid excessive breakdown in sets—find a sustainable rep scheme without reaching failure.

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