Workout of the day

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Warm-Up

General Warm-Up (4-6 minutes)

2 Sets: For Quality

1:00 Easy

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

10 Air Squats

5 Inchworm Push-Ups

Specific Warm-Up and Barbell Primer (4-6 minutes)

2 Rounds: (Empty Barbel)

9/7 Calorie Row, Building Intensity

5 Front Squats

5 Push Press

5 Thrusters

Barbell Specific Primer

Build Loads and Focus on Barbell Cycling and Technique (3-5 minutes)

Perform 3 sets of 3-5 thrusters, gradually increasing weight to the starting load to around the load we will be using on the 4th or 5th bars. The big focus here will be shifting the technique from more fast and cyclical thrusters to the heavier thrusters later on. The focus here will be on changing patterns to allow for a more concerted effort as the weights progress and become a little more grindy

"Bulletproof" (AMRAP - Rounds and Reps)

For Reps:

16:00 AMRAP

20/16 Cal Row or Ski or 14/12 Cal Bike

15 Thrusters

*After each set of thrusters, the athlete will add weight. One bar, change your own weight.

Barbells:

RXMen (lbs) - 75-95-115-135-155-185....

RXWomen(lbs) - 55-65-75-95-105-125...

S Men (lbs) -55-65-75-95-115-135..

S Women(lbs) -45-55-65-75-95-105...

After the 6th bar the weights remain if you get there!

Score: Rounds & Reps
Goal: Complete 4+ Rounds

Primary Objective: Game Plan and Pace to get to and or through the heavier bars

Secondary Objective : Steady Row Pacing

Bodybuilding Finisher (No Measure)

5 Rounds

:30 Ring Curls

:30 Ring Skull Crusher

Rest as needed b/t exercises and sets

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Legends

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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)

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

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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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

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

5 x 5 at 75%

***

Immediately into

4 sets

8 DBs Floor/bench press (60+/50+)

8 DBs Close grip press

8 DBs Standing flys

B: Metcon (No Measure)

3 Sets

8 DB Pullover

8 Plate tricep ext. (behind the neck)

8 DBs Skull crushers

***

Supersets: 3 sets

8 BB weighted reverse curls

8 BB weighted shoulder to ovhd

8 BB weighted bicep curls

8 BB weighted drag curls

***Rest :90sec