Workout of the day

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

General Warm-Up: (8-10 minutes)

3 Sets: For Quality

:30 - :45 second Cal Bike

10 Bootstrap Squats

10 Alternating Step-Ups

10 Barbell Bent Over Rows

10 Barbell Back Squats

Specific Warm-Up (4-6 minutes)

2 Sets: For Quality

6 Scapular Pull-Ups

6 Bar Kip Swings

8 Ring Rows

8 Single Dumbbell Step-Ups @ Warm-Up Loads

10/7 Calorie echo Bike

–

Take Barbells to the Rack and Begin Back Squat

Back Squat (Take 12 minutes to Establish a 10 Rep Max
)

We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.

"Doomsday" (Time)

For Time:

24-20-16-12

Pull-Ups

Single Dumbbell Box Step Ups

21/15 Cal Row or Ski or 15/11 Cal Bike to Start Each Round

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

Box: (Rx24/20, S 20/16″)

Score: Time
--

Goal: 11:00-15:00

Time Cap: 25 :00

Primary Objective: Consistent Echo Bike Paces

Secondary Objective : Step Up Management

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Deload:

4 sets

Right side

8 DB SA Floor press (Glute bridge)

8 DB Barrel press (Glute bridge)

8 DB Close grip (Glute bridge)

8 DB Pullovers (bench)

8 DB Standing flys

….Then repeat left side

Rest 3min

100 push-ups

…After each break - 8 to 10 Plate tricep ext

…Remaining time: Core

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training or together

10 DBs Hammer curls (seated)

10 DBs Shoulder to overhead (seated)

10 DBs High pull

250M DBs Farmers carry

20 DBs Box step ups

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

General Movement Prep (3-5min)

2 Sets: For Quality

:30 second Jump Rope

20 Bear Plank Shoulder Taps

:20 second Extended Plank Reverse Bridge

10 Alternating Scorpion Stretch

–

Specific Prep (4-6min)

16 Double Unders or 32 Single Unders

10 Alternating Down Dog Toe Touches

6/6 Dumbbell Hang Snatch @ Warm-Up Loads

16 Double Unders or 32 Single Unders

4-6 Pike Push-Ups

8 Alternating Dumbbell Snatch @ Warm-Up Loads

Specific Barbell Prep : Suggested Progression (4-6 min)

3 Hang Muscle Snatch

3 Low Hang Power Snatch

-Add Loads-

Practice Cycling Reps of Power Snatch for 3-5 Reps building weight to 60% of 1RM

*Coach should go through quality cycling components and bar path

Power Snatch (Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 65%+ of 1RM Power Snatch

Building to a Heavy for the Day)

We are looking to start with a conservative set at 65% and then increase to a new Heavy 5RM for our Touch and Go Power Snatch. We originally tested this back the Week of December 2nd.

"Supernova" (AMRAP - Rounds and Reps)

12:00 AMRAP

4 Wall Facing Handstand Push-Ups

8 Alternating Dumbbell Snatch

32 Double Unders (A: 64 singles)

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

Score = Rounds + Reps
--

Goal Rounds:

Target 6-8+ rounds, maintaining a consistent pace of 1:30-2:00 per round.

Stimulus:

The workout challenges skill and efficiency while keeping intensity moderate to high. Smooth transitions and controlled breathing will be key to sustaining effort throughout.

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.

Optional Accessories (Checkmark)

For Load:

5 Sets

1:00 On/1:00 Off

-Weighted Tall Plank

If you can go unbroken, add load to each set. If not, use bodyweight and focus on not breaking positions.

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

Every 2min for 5 sets

6/6 DBs Bulgarian split squats

6 BB Push press at 65-70% of 1RM

B: Shoulder shrugs (Every :90sec
5 x 8 Progressive overload (Build each set - rep 6/7/8 should be challenging)
***Record heaviest set)

C: Metcon (No Measure)

5 sets

8 DBs Seated hammer curls + 8 shoulder to overhead

8 DBs Seated rear delt raises

8 DB Seated tricep ext (behind the neck)

8 Seated dips

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up: (10-15 minutes)

500m Row

—

2 Sets: For Quality

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:15 Second Passive Hang + :15 second Active Hang

5/5 Single Arm Ring Rows

10 Scapular Push-Ups

5 Tempo Push-Ups (31x1)

5 Up Downs

Bodyweight Strength (8 Rounds for reps)

8:00 EMOM

-Unbroken Set of Strict Pull-Ups
Score = Reps / Minute

The goal here is to stay in the rep range of 6-8 reps / minute

Specific Workout Primer (3-4 minutes) (Checkmark)

250m Row

5 Burpees

5 Dumbbell Bench Press

5 Burpees

250m Row

"The Show' (Time)

For Time

500m Row

25 Burpees

50 Dumbbell Bench Press

25 Burpees

500m Row

Dumbbells: 50/35lb, 22.5/15kg
Score = Time

Primary Objective: Complete the Bench Press in under 3:00 minutes

Secondary Objective: Finish strong on the final Row

[The Show: Levels] (Time)

Level 2:

Dumbbells: 35/25lb, 15/12kg

Level 1:

For Time

500m Row

20 Burpees

50 Dumbbell Bench Press

20 Burpees

500m Row

Dumbbells: 25/15lb, 12/7kg

Competitor / Rx+:

Dumbbells: 2x70/50lb, (32/22.5kg)

Masters 55+:

Dumbbells: 30/20lb, 14/9kg

Big Class:

Start on a 2:00-2:30 Delay for the Row

Travel / Hotel Gym:

Sub Run for Row

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets: For Quality

30 Banded Overhead Tricep Extensions

30 Banded Bicep Curls