Workout of the day

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Legends

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Metcon (No Measure)

Interval training:

Every 4min for 5 rounds

:90sec of row or ski

12/12 DB shoulder press

12/12 DB bent over rows

12/12 Red band lat pulls

15 Red band face pulls

**Rest 2min b/t rounds

***500M walk at the end of round 5

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up: 

3 Sets, For Quality

10 Alternating Box Step-Ups

10 Scapular Push-Ups

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

:15 second Dead-Hang + :15 second Active Hang

6/6 Single Arm Ring Rows

Strength Superset (8 Rounds for weight)

Every 3:00 x 4 Sets

10-10-8-8 Deadlifts

4-6 Weighted Strict Pull-Ups
% of Deadlifts, starting @ 60%, goal of increasing to 70%

Pull-Ups: Choice on Load, Heavy

"Mind Flayer" (AMRAP - Rounds and Reps)

For Total Reps

12:00 AMRAP

2-4-6-8...

American Kettlebell Swings

Push-Ups

Box Jump Overs

Pull-Ups

Kettlebell: (Rx53/35, S 44/26)

Box Height: (Rx24/20, S 20/16″)
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Goal: Complete the Round of 14 reps and into the round of 16 reps.. This would equate to 1 rep every 3 seconds. With these movements that would be very possible given the cyclical nature of these movements.

Primary Objective: Complete as many repetitions as possible in 12 minutes. Push for consistency in movement transitions and aim to sustain a strong, steady pace throughout.

Secondary Objective: Maintain unbroken sets in early rounds and strategically break movements in later rounds to avoid hitting failure, especially on grip-intensive exercises like pull-ups and kettlebell swings

RPE: 7-8/10: High effort as the rep count climbs, focusing on consistent pacing and movement quality.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training: I GO - YOU GO

10 Barbell shoulder to overhead

10/10 DB Arnold press

100M Farmers carry (high/low)

Letters (Y, T, W) 15 reps each letter

250M Walk

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up: 

3 Sets, For Quality

200m Run

4 Tall Muscle Cleans

6 Strict Press

4 Hang Power Cleans

6 Push Press

8 Abmat Sit-Ups

–

Into…

2 Sets, Building to working loads for the day.

4 Hang Power Cleans

4 Burpees to Target

4 Shoulder to Overhead

8 Abmat Sit-Ups

“Demodog Duo” (2 Rounds for time)

Part A)

0:00- 15:00

3 Rounds

400m Run

12 Hang Power Cleans

12 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

400m Run

12 Shoulder to Overhead

24 Abmat Sit-Ups

Barbell Load: (Rx135/95, S 115/75)

Score = Sum Total Time of Part A and Part B
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Goal Time Domain: Part A and Part B: Each 9:00-13:00 minutes

Combined, most athletes should finish each part well within the 15-minute window, leaving some transition/rest time before starting the next part.

Time Cap: Each part has a 15-minute cap. At 15:00, Part A ends (regardless of completion). Athletes must start Part B immediately at 15:00 and have until 30:00 to complete it.

Primary Objective: Sustain a strong, consistent pace over both intervals. Focus on efficient barbell cycling (limited rest between reps) and controlled but continuous movement on the run and bodyweight movements.

Stimulus: Moderate intensity with slightly higher volume on the runs and bodyweight movements. Athletes should feel aerobic fatigue from running combined with muscular demand from the barbell and high-rep bodyweight exercises.

RPE 7–8 : You should feel consistently challenged but still able to move swiftly with short rest periods. The final round of each part may push closer to RPE 8+.

Optional Accessories (Checkmark)

4 Sets, For Quality

20 Russian Twists (Over and Back = 1)

- Max Hollow Hold

Rest 30 seconds

6 Inchworm to Hollow Hold (5sec @ Extended Plank)

- Max Weighted Plank @ 45/25lb

Rest 60 seconds b/t sets

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

15 min to establish 3RM

B: Metcon (No Measure)

Time cap 12min

3 sets

8 DBs bench press

8 DBs close grip press

8 DBs barrel press

3 sets

10 DBs standing flys

10 Diamond push-ups

C: Metcon (No Measure)

Supersets: Time cap 18min

3 sets

8 Weighted BB bicep curls

8 Bench dips (hands/fingers pointing outward)

3 sets

8 DBs Alt bicep curls

8 DBs Alt hammer curls

8 Ring dips

3 sets

8 Weighted BB drag curls

8/8 DB SA alt seated preacher curls

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Mom's Strength Conditioning

Warmup (No Measure)

1min Machine

Leg Swings

Bootstrap Squats

Glute Bridges

Banded Pass Throughs

Band Pull Aparts

Banded Good Mornings

A: 3 Sets (2 Rounds for weight)

A1. 8-10 Staggered Stance RDL w/Hip IR

A2. 8-10 Bent Over 3-Point Rows (ea side)

B: 3 Sets (2 Rounds for weight)

B1. 10-12 Heel-Elevated Adductor Goblet Squats

B2. 100' Offset FR/Farmer Carry (ea side)

C: Metcon: 10min AMRAP (AMRAP - Rounds and Reps)

1min Cals on Machine

8-10 DB Z Press / Seated DB Press

30-45 sec Side Plank (ea side)

Cooldown (No Measure)

Adductor Rockbacks

Sigle Leg Forward Fold

Elevated Child's Pose