30Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
Warm-Up
General (10-12 minutes)
2 Rounds at a Moderate Pace:
1:00 Easy Row or Jog
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
1 Wall Walk + 10 sec Nose to Wall Handstand Hold
10 Alternating Bird-Dogs
Specific Movement Efficiency Talk and Practice
Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes)
5 Slow Burpees focusing on controlled movement
5 Fast Burpees to simulate workout pace
2 Partial Wall Walks (stop halfway up)
2 Full Wall Walks focusing on control and bodyline engagement
Specific Workout Primer
Workout Primer: (2-4 minutes)
100m Run
5 Burpees
- Rest 30 seconds -
9/7 Cal Row or Ski 7/5 Cal bike
2 Wall Walks
"Raticate" (10 Rounds for time)
Every 3:00 minutes x 10 Sets
Station 1:
200m Run
15 Burpees
Station 2:
15/12 Cal Row or Ski or 11/8 Cal Bike
5 Wall Walks
--
"Raticate" is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.
Goal: Maintain 1:45 - 2:15 / Set
Primary Objective : Complete each working segment by 2:30 on the clock
Secondary Objective: Maintain consistent paces across all sets. Work hard to maintain a good quality pace that helps you avoid drop off in the later rounds here.
Optional Accessories (Checkmark)
3-4 Sets: For Quality
15 Weighted Hip Extensions
:30 second Sorenson Hold
:15-:30 second GHD Supine Hold
29Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
General Warm-Up (5–7 minutes):
2 Sets: For Quality
:30 second Jump Rope (Single Unders, Running Singles, Double Unders)
5/5 Pendulum Lunges
10 Dumbbell Goblet Squats
8/8 Single Dumbbell Suitcase Deadlift
Specific Warm-Up Prep ( 6-8 minutes)
3 Sets: For Quality
8-6-4 Barbell Back Squats: Building Load to Working Loads for Strength
6 Dual Dumbbell Power Cleans
6 Dual Dumbbell Reverse Lunges
20 Double Unders
Dumbbells @ Warm-Up Loads
Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%+
Set 5: 5 Reps @ 80%
Set 6: 8 Reps @ 70%
)
--
We have moved the progression to heavy 3s being the focus for the day while also building into those volume sets to finish the day. These are called drop sets and build muscular endurance and stamina, especially after tackling some heavy 3s.
A note that now we will have increased rest
Primer: Perform 1 Mini Round at Workout Intensity
2 Dumbbell Power Cleans
4 Farmers Lunges
10 Double Unders (or scaled option)
Dumbbells @ Working Loads
"Blastoise" (AMRAP - Rounds and Reps)
8:00 AMRAP
1-2-3-4-5... Dual DB Power Clean
2-4-6-8-10...Dual DB Reverse Alt Farmers Lunges
10-20-30-40-50...Double Unders*
Load: (Rx50/35, S 40/25)
Singles 20-40-60-80-100*
--
This 8:00 AMRAP is a ladder-style workout designed to test athletes' coordination, stamina, and muscular endurance. Athletes will progress through increasing reps of Dual Dumbbell Power Cleans, Dual Dumbbell Farmer's Lunges, and Double Unders, all while managing fatigue and maintaining efficient movement patterns.
Goal: 6-8 Rounds
Primary Objective: Unbroken reps across each movement
Secondary Objective: If possible go directly from the Dual Dumbbell Power Clean directly into the Dual Dumbbell Farmers Lunges
Stimulus: Grip Stamina / Booty Pump
RPE: 8.5/10
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
28Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Legends
Metcon (No Measure)
With a partner: 120 KB swings (I GO - YOU GO)
***
10 DBs Hammer curls
10 DBs Arnold press
10/10 DB Bent over rows
100M DBs Farmers carry
28Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
General Warm-Up: (4-6 minutes)
2 Sets: For Quality
1:00 Machine of Choice
10 Air Squats
8 Cat-Cows
10 Scapular Pull-Ups
10 Banded Pass-Throughs
12 Banded Pull-Aparts
Specific Warm-Up (6-8 minutes)
2-3 Sets
2 Burpee Pull-Ups or 1-2 Bar Muscle-Ups
4 Alternating Dumbbell Snatch @ Building to Workout Loads *Focus on patterns and switching hands
2-4 Push-Ups
2-4 Toe to Bar or Kipping Knees to Chest
3 Push Press @ Building to Workout Loads
5/4 Calorie Bike
"Charizard" (4 Rounds for reps)
4 Sets x 5:00 AMRAP / 2:30 Rest
Alternating Stations
Station 1:
3 Bar Muscle-Ups (A: Burpee Pull-Ups)
6 Alternating Dumbbell Snatch
9 Push-Ups
Station 2:
6 Toe to Bar
9 Push Press
12/10 Cal Row or Ski or 9/7 Cal Bike
Dumbbell: (Rx50/35, S 40/25)
Barbell: (Rx 95/65, S 75/55)
-
Goal : 2-3 Rounds / 5:00 AMRAP
Stimulus: Upper Body / Gymnastics Density
RPE : 8/10
Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head and power output staying consistent throughout.
Primary Objective: Develop stamina and capacity for mixed gymnastics, barbell cycling, and machine work while sustaining quality movement under fatigue.
Secondary Objective : Build proficiency in transitions and maintain steady pacing throughout both stations, minimizing unnecessary rest.
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
28Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - HGX-FIT
A: Incline Bench Press (Weight)
5 x 5 at 78-80%
***
Immediately into
5 sets
8 BB Close grip bench press
B: Metcon (No Measure)
4 sets
8 DBs Barrel press (60+/40+)
10 DBs Bench flys
8 DBs Floor press
10 DBs Standing flys
C: Metcon (No Measure)
3 sets
8 BB Skull crushers (weighted)
8 Ring dips
10 DBs Kick backs
27Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
Mobility Prep + Body Heat (4-5 minutes):
2:00 minutes Cardio Choice
5/5 World’s Greatest Stretch
10 Alternating Scorpions
:20/:20 second Samson Stretch Hold
:30/:30 second Banded Tricep Stretch
General Warm-Up (5–7 minutes):
2 Sets: For Quality
10 Tempo Air Squats (20x1)
8 Jumping Air Squats
10 Down Dog Touch Touches
8 Push-Ups
20 Mountain Climbers
Specific Warm-Up: (7-9 minutes):
Empty Barbell:
3 Hang Muscle Cleans
3 Hang Power Cleans
3 Front Squats
3 Tall Cleans
3 Hang Squat Cleans
3 Mid-Shin Squat Cleans
–
Then Take 5:00 minutes to Build to 70% of your Squat Clean
* In between each set
Perform 2-3 Burpee Box Jump Overs focusing on staying low and close to the box and working on hopping or stepping up from the Burpee into each Box Jump. The goal is finding efficient movements here that allow the heart rate and breath to stay controlled.
"Raichu" (7 Rounds for weight)
21:00 EMOM
Minute 1 - 10 Burpee Box Jump Overs
Minute 2 - 1 Squat Clean + 1 Hang Squat Clean
Minute 3 - Rest
Barbell @ 70%+ of 1RM Clean
Box: (Rx24/20, S 20/16″)
% is Based on 1RM Squat Clean
Record Each Working Weight
Score = Sum Total Load
---
"Raichu" is a 21:00 EMOM designed to test and develop your ability to perform under fatigue. This workout alternates between high heart rate movements and heavy, technically demanding barbell work, with built-in rest to allow for quality effort and focus. The goal is to sustain intensity while managing technique and pacing, especially as fatigue builds.
Goal: Build to close to 90% of 1RM Clean for the Complex Today.
Stimulus: Battery Work
RPE : 7-8/10
Primary Objectiv e: Build technical proficiency under fatigue, focusing on barbell mechanics and efficient movement patterns.
Secondary Objective : Improve stamina and power output in a mixed-modality format, emphasizing smooth transitions and control during each minute.
Optional Accessories (Checkmark)
3 Sets, For Quality:
:45 Weighted Forearm Plank
-:15 rest-
Max Ring Plank to RPE 9
-rest 1:00 b/t sets-