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 Warm-Up: (10 minutes)

10:00 EMOM

Minute 1: 45 second Bike

Minute 2: 25ft (7.5m) Walking Inchworm to Hollow

Minute 3: 8 Scapular Pull-Ups + 8 Ring Rows

Minute 4: 45 second Row

Minute 5: 30-40 second Wall Lean March

Specific Warm-Up: (8-10 minutes)

Go over fine tuning movement patterns and skills for the day

Chest to Bar Skill Work

Burpee Practice: Lead with the chest on the way to the floor and lead with the hips when pulling your legs up to your hands focusing on keeping a neutral spine.

Practice Wall Walk Efficiency by piking your hips into a down dog then moving your feet and keeping straight arms as you move towards the wall.

Work on the turn and go with the shuttle run, cleaning up any pauses at the turn and finding a good rhythm for the day.

Primer: (3-4 minutes)

5/4 Cal Bike

3 Burpees to Target

2 Chest to Bar Pull-Ups or Pull-Up Option

- Rest 1:00 -

5/4 Cal Row

2 Shuttle Runs

1 Wall Walk

"The Doctor" (AMRAP - Rounds and Reps)

10:00 AMRAP

12/9 Cal Bike

10 Burpees to Target

8 Chest to Bar Pull-Ups

Rest 5:00 minutes

10:00 AMRAP

12/9 Cal Row or Ski

6 Shuttle Runs

3 Wall Walks

Shuttle Run = 25ft out and back
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Goal : 4-6 Rounds / 10:00 AMRAP

Score: Rounds & Reps

Stimulus: Cyclical / Bodyweight Conditioning

RPE : 8/10

Primary Objective: Maintain as close to 2:00 rounds as possible

Secondary Objective : Focus on Consistent paces on the machines and push the bodyweight movements

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