24Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Mom's Strength Conditioning
Warmup (No Measure)
1min Machine
Cat-Cow
World's Greatest Stretch
Glute Bridges
Deep Squat Hold
Banded Hip Flexor March
Banded Side Step
A: 3 Sets (Weight)
A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)
A2. 8-10 Bird Dogs, 5sec hold each rep
B: 3 Sets (Weight)
B1. 10-12 Banded Hip Thrusts
B2. 10-12 Pallof Presses (ea side)
C: Pregnancy Mobilities - Hips (AMRAP - Rounds and Reps)
Standing Hip Opener (ea side) - 15-20
Quadruped Hip IR Step Outs (duel) - 10-15
Quadruped Hip IR Sit Backs (single) - 6 breaths/side
90/90 Rotations - 10-15/side
Quadruped Pelvic Tilts - 15-20
Forward Fold - 10-15 breaths
24Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Simon Says
Power Clean (5x3)
Partner Workout! (Time)
3 rounds:
400 run together
40 abmat sit-ups (split)
40 db snatch (split) 35#/25#
20 min cap
23Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (Every :90sec
5 x 8 at 75%)
B: Bent Over Row (Every :90sec
5 x 8 at 75%)
C: Metcon (5 Rounds for weight)
Every :90sec
Yates rows
5 x 8 at 75%
D: Shoulder shrugs (Every :90sec
5 x 8 at 75%)
E: Metcon (No Measure)
3 sets
8 DBs Seated Arnold press
8/8 DB ceiling crunch
23Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
15 Ring rows
15 Ring push-ups
12 Hammer curls
***
10 KB swings
10 KB high pull
10 DB Arnold press
100M Farmers carry (high/low)
23Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
Warm-Up
General Warm-Up (8-10 minutes)
2 Sets: For Quality
1:00 Easy Row or Ski (Hinge Pattern Bias)
5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers
:20 second Behind the Neck Elbow Punch Throughs
10 Barbell Romanian Deadlifts
10 Squat Jumps
Directly into..
Specific Prep
Barbell Specific Warm-Up (8-10 minutes)
2 Sets (Empty Barbell):
3 Segmented Clean Deadlifts
3 Hang High Pulls
3 Hang Muscle Cleans
3 Low Hang Power Cleans
Build to Working Weight (% of 1RM):
Perform 2-3 sets of 2-3 TnG Power Cleans at increasing loads, focusing on technique.
Emphasize tight core, explosive extension, and smooth transitions in TnG reps.
Power Clean (Every 3:00 x 4 Sets @ 75-85%
3.3 TnG Power Cleans
*Rest 30 seconds b/t Triples
% is Based on 1RM Power Clean)
Note that this designates sets of 6 reps done in touch and go Triples. The goal is to start at 75% and if you are feeling good increase the loading to 85% on the final set of 3.3
"Under Your Scars" (Time)
For Time:
4 Sets:
9 Bar Facing Burpees
6 Deadlifts
6 Bar Facing Burpees
6 Deadlifts
-rest 1:00 b/t sets-
Barbell: (Rx 225/155, S 165/125)
--
Score = Total Time
Goal: 11:00-15:00 minutes
Time Cap: 15:00
Primary Objective : Complete each set in under 2:00 minutes
Secondary Objective: Consistent sets with last set being your best set
Optional Accessories (No Measure)
For Quality:
12:00 EMOM
Minute 1 - :45 Dead Hang
Minute 2 - 5/5 Single Leg Landmine Deadlift
22Jan
Announcements
HGX Intermural Open Feb 28-March 14
HomeGrown AthletX - Functional Fitness
Warm-Up:
General Warm-Up: (5-7 minutes)
2 Sets: For Quality
1:00 Cardio Choice
5 Inchworm to Extended Plank Hold (5sec)
10 Tempo Air Squats 2020
8 Push-Ups
:30 second Jump Rope Practice
Specific Warm-Up Prep ( 5-7 minutes)
2 Sets
6-8 Dumbbell Bench, Building to working weight
10 Air Squats, Focusing on quality mechanics and speed out of the hole
100m Run, Building to pace on second run
2 Partial Wall Walks, work partial range focusing on shoulder engagement and a hollow body position
10-15 Double Unders or Single Unders
"Awake" (Time)
Each For Time
5 Rounds
10 Dumbbell Bench Press
20 Air Squats
200m Run
Rest 5:00 minutes
5 Rounds
200m Run
3 Wall Walks
50 Double Unders (A: 100 singles)
Dumbbells: (Rx50/35, S 40/25)
Wall Walks to 10’’ Line from the Wall
Score = Sum Total Time
Record Each Time Interval / Piece
--
Time Domain : 10:00-13:00 / Set
Total Running Time: 25:00-31:00
Time Cap 15:00 / Set
Time Cap : 35:00
Stimulus: Aerobic Stamina and Muscular Endurance
RPE: 7-7.5/10
Strategy:
For the first segment , keep the Dumbbell Bench Press unbroken or split into two quick sets if needed to avoid burnout in later rounds. Move at a steady, controlled pace on the Air Squats to prepare for the run, which should be moderate but consistent across all rounds. Avoid sprinting the 200m run in earlier rounds to preserve energy.
In the second segment , pace the run similarly to the first piece. For Wall Walks, focus on efficient transitions and maintaining proper shoulder positioning and straight arms to avoid excessive fatigue. Look to go unbroken on Double-Unders or break into manageable sets with minimal rest between attempts, prioritizing rhythm and breathing.
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