Workout of the day

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

12-12:15

Athletes will warm up to their opening deadlift weight.

Deadlift-off! (Weight)

Each athlete will have three turns to get the heaviest deadlift they can!

Group 1: 12:15-12:30

Group 2: 12:35-12:50

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (4 x 3 at 85%
**Rest as needed b/t sets
Time cap 15min (including warmup))

B: Metcon (No Measure)

4 Rounds

5/5 DB Push press (50/35)

5/5 DB Renegade rows

10 DB Russian twist

5/5 DB Devil press

50m DB Farmers carry

C: Metcon (No Measure)

3 Sets

15/15 DB Ceiling crunches

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

General Warm-Up (4-6 minutes)

2 Sets: For Quality

:20 second Down Dog Hold

:15/:15 Samson Stretch

10 Alternating Down Dog Toe Touches

20 Bear Plank Shoulder Taps

Specific Prep + Loading for Workout (5-7 minutes)

Specific Loading and movement patterns for each movement

Strength EMOM (16 Rounds for weight)

16:00 EMOM

Minute 1: 8 Bench Press

Minute 2: 10 Bent Over Barbell Row

Minute 3: 12 Dual Dumbbell Step-Ups

Minute 4: :40 Second Forearm Plank Hold
Bench Press to be performed at 65%+ of 1RM

Bent Over Rows at Moderate Heavy, Unbroken Loads

Dual Dumbbell Step-Ups , at light to moderate, unbroken loads and 24/20’’ Box

Plank: Add Loads if you can maintain form, duration and loads on other 3 movements

"Take It to the Edge" (3 Rounds for reps)

2:00 AMRAP

12 Devils Press

- Max Strict Pull-Ups

Rest 1:00

2:00 AMRAP

9 Devils Press

- Max Strict Pull-Ups

Rest 1:00

2:00 AMRAP

7 Devils Press

Max Strict Pull-Ups

Dumbbell Load: 2x(Rx50/35, S 40/25)
--

Goal : Complete 10/8+ Strict Pull-Ups in Each Round

Stimulus: Push-Pull Power Output and Upper-Body Strength

RPE: 8/10

Primary Objective: Complete the Devil's Press within 1:00-1:15 of each AMRAP to leave time for Max Strict Pull-Ups .

Secondary Objective: Hit consistent pull-up numbers across all rounds with minimal rest between attempts.

Optional Accessories  / Core Finisher:  (No Measure)

For Quality:

4 Sets

15 V-Ups

:15 second Hollow Hold

:30 second Extended Plank Hold

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Burpee Simon Says

Positions:

Position 1: Standing tall (arms at sides).

Position 2: Top of a push-up (plank hold).

Position 3: Bottom of a push-up.

Position 4: Feet by hands or bottom of a squat.

Position 5: Jump to the sky (hands overhead, feet leaving the ground).

How It Works:

The coach calls out a position (e.g., "Simon Says 2"). Athletes must immediately move to the specified position.

If the coach does not say “Simon Says” and an athlete moves, they earn a penalty.

The coach can sequence positions as desired, creating patterns or random orders to challenge athletes. For example:

"Simon Says 2" → Athletes jump into a plank.

"Simon Says 3" → Athletes lower to the bottom of a push-up.

"Simon Says 4" → Athletes jump their feet to their hands.

Specific Warm-Up (8-10 minutes)

2 Sets

200m Run

:15 second Hollow Hold

10 Hollow Rocks

5/5 Single Arm Dumbbell Deadlifts, Warm-Up Loads (Focus on Dynamic Start Position)

6 Alternating Dumbbell Hang Snatch, Warm-Up Loads (Dialing in Form and Practice Alternating Hands)

–

Get to working loads on the Dumbbell Snatch, focusing on positions with athletes focusing on how to descend to the floor and alternate hands for optimal positions and tension through.

–

200m Run

10 Abmat Sit-Ups

4 Alternating Dumbbell Snatch @ Working Loads

"Keep Away" (Time)

Waterfall Teams of 3

5 Rounds for Time

400m Run

30 Abmat Sit-Ups

20 Alternating Dumbbell Snatch

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

Time Domain:

18:00-25:00 / Per Partner

25:00-32:00 Total Running Time

Cap : 35:00

Primary Objective : Each athlete to complete each round in 4:15 or less

Secondary Objective : Consistent paces on the run and maintain sets of 10+ on the Dumbbell Snatch

Optional Accessories (No Measure)

5 Sets: For Quality

8/8 Banded Paloff w/ Rotation

3/3 Single Leg Box Jumps

Use a height for the single leg box jumps that is somewhat challenging, but mostly allows you to focus on confidence and explosiveness here.

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

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

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