Workout of the day

HomeGrown AthletX - Functional Fitness

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Warm-Up

2:00-3:00 Cardio Choice

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2 Sets, For Quality

10 Alternating Box Step-Ups

10/10 Banded Terminal Knee Extensions

6 /6 Half Kneeling Kettlebell Windmi ll

10 Ring V-Out s

Bench Press (Every 2:30 x 4 Sets
12 @ 60%
10 @ 65%
8 Reps @ 70%
6 Reps @ 75%)

"Bondsmith" (5 Rounds for time)

Every 3:00 x 5 Sets

15/10 Deficit Plate Push-Ups

10 Dual Dumbbell Box Step-Ups

30 second Weighted Wall Sit

Box Height: (Rx24/20, S 20/16″)

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

Plates For Deficit: 2x45lb
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Primary Objective:

Maintain consistent work output across all five sets, completing the reps and distance within the allotted time without deterioration in form.

Secondary Objective:

Focus on efficient transitions between movements and smooth, controlled reps on the step-ups. Aim to keep push-ups unbroken or in minimal sets, and find a steady.

RPE: ~8/10

Athletes should be working at a high, but manageable intensity. Breathing will be heavy, and muscles—particularly the chest, shoulders, and legs—will fatigue by the later sets, yet the workout should remain just short of maximum effort.

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

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

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Then Add Loads to Barbell

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:45 second Row @ Moderate Intensity

8 Bar Kip Swings

5/4 Strict Pull-Ups

3-5 Power Snatch @ Light to Moderate Load

2-3 Kipping Chest to Bar or Kip Swing Pull to Hip

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:30 second Row @ Hard Intensity

Build to working loads on Power Snatch + Get Touches on Pull-Ups / Or Option Thereof and Touches on Bar Muscle-Ups or Alternative for the Day

Workout Primer (Checkmark)

1-2 x Through

6-8 Wall Balls

5 Cals

4-5 Pull-Ups or Alternative

3 Cals

2-3 Power Snatch

1-2 Bar Muscle-Ups or Alternative

Rest as needed if you do another set here

PRVN Community Throwdown Workout #2:  (Time)

For Time

With Partner split work as needed

120 Wall Balls

100/80 Cal Row or Ski or 72/58 Cal Bike

80 Pull-ups

60/48 Cal Row or Ski or 44/36 Cal Bike

40 Power Snatch

20 Bar Muscle-ups (30 C2B Pull ups)

Wall Ball: (Rx 20/14, S 16/12), 10/9ft Target

Barbell: (Rx 115/75, S 95/65)
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Time Domain: 18:00-25:00

Time Cap: 35

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Mom's Strength Conditioning

Warmup (No Measure)

1min Machine

Cat-Cow

World's Greatest Stretch

Scap Push-Ups

Glute Bridges

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 Staggered Stance Hip Thrusts (ea side)

B2. 8-10 Push-Ups (elevated, banded or negatives)

C: Metcon: 21-15-9 (Time)

21-15-9 (mod: 15-12-9)

DB Snatches

Toe-Assisted Pull Ups

Cooldown (No Measure)

Half-kneeling hip flexor stretch

Pigeon

Child's Pose

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x (w/ partner)

:30 battle rope

:30 jumping jacks

:30 shuttle run/wheel

Clean Complex (5x)

2 hang cleans into one press or jerk

Partner WOD (Time)

3 rounds w/ partner

400 m (together)

30 db shoulder to overhead (split work)

20 burpee box jump over/U-turn + rollovers

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up

10:00 minutes, For Quality

10/10 Line Hops (Forward and Back / Lateral)

10 Bend and Bows

6/6 Single Arm Upright Rows

6/6 Single Arm Strict Press

4 No Jump Burpees

:30/:30 second Samson Stretch

Specific Workout Primer

Build to Working Loads on the Dumbbells + Practice and Get Ready for Double Unders

16 Double Unders or Single Unders

4 Alternating Single Arm Devils Press

24 Double Unders or Single Unders

6 Alternating Single Arm Devils Press

PRVN Community Throwdown Workout #1: (Time)

For time:

10 Rounds of:

32 Double-Unders (A: 64 singles)

8 Alternating Single-Arm Devil’s Press

Dumbbell: (Rx50/35, S 40/25)
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Time Domain: 8:00-13:00

Time Cap: 15:00

Score = Time

Stimulus:

A moderate-duration conditioning piece that tests coordination, shoulder endurance, and work capacity. The high-rep double-unders demand efficient rope management, while the single-arm devil’s presses challenge stability, core strength, and full-body power.

RPE: ~8/10 – Athletes should be working hard, pushing the pace, but still maintaining quality reps. Breathing should be heavy, but not completely maxed out.

Primary Objective: Maintain consistent sets of double-unders to minimize time spent on rest or missed reps.

Secondary Objective: Keep a smooth, steady cadence on devil’s presses—transitioning quickly between arms without pausing or losing core tension.

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:

500M walk (weighted)

20 Box step ups

30 Air squats

500M walk (weighted)

25 Box step ups

35 Air squats

500M walk (weighted)

30 Box step ups

40 Air squats