Workout of the day

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Couplets: Back (Increase load per round)

Every :90sec for 9min

6-8 Pendlay rows

12 DBs Alt bent over rows

Rest 2min

Every :90sec for 9min

6-8 Bent over rows

12 DBs Alt Gorilla rows

Rest 2min

Every :90sec for 9min

6-8 Yates rows

12 DBs Alt Renegade rows

B: Metcon (No Measure)

Arms: Biceps

3 Supersets

8 BB bicep curls (weighted)

8 DBs hammer curls (Tempo: 3.1.3.1)

Rest 1min b/t sets

3 Supersets

8 BB reverse curls (weighted)

8 DBs hang bicep curls (Tempo: 3.1.3.1)

Rest 1min b/t sets

3 Supersets

8 BB drag curls (weighted)

8 DB seated preacher curls

B: Metcon (No Measure)

Remaining time:

150 Abmat sit-ups

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up

2:00 Row @ Easy Pace

—

2 Sets: For Quality

6 Walking Inchworm Push-Ups

10 Cross-Over Box Step-Overs

6/6 Single Leg Barbell Romanian Deadlifts

1 Wall Walk + 10 second Wall Facing Handstand Hold

Specific Workout Primer

Take 3-5 minutes to build to working loads on the Deadlift

Completing 2-3 Box Jump Overs and 2-3 Pike Push-Ups between sets as you build loads

–

5-3-1

Deadlift @ Weight #1

Box Jump Overs

1-1-1 Wall Walk

–

1-2-3

Deadlift @ Weight #2

Box Jump Overs

Handstand Push-Ups

Rest 3-5 minutes before jumping into their heat and starting the workout.

PRVN Community Throwdown Workout #4:  (Time)

For Time:

21-15-9

Deadlifts (Rx 185/125, S 155/105)

Box Jump Overs (Rx24/20, S 20/16″)

7-5-3 Wall Walk to 10’’ inch off Wall

-1:00 Rest-

9-15-21

Deadlift (Rx 225/155, S 165/125)

Box Jump Over

Handstand Push-Ups
-

Time Domain: 12:00-18:00

Time Cap: 20:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

Athletes should expect to push hard through both segments, with a brief rest to recover partially. The combination of heavier deadlifts and inverted movements (wall walks/HSPU) will quickly elevate heart rate and fatigue.

Secondary Objective: Move smoothly between exercises with minimal transition time. Controlling the heart rate and breathing after box jump overs will be critical for the subsequent gymnastics movement (wall walks or HSPU), where precision and technique are key.

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

3x w/ partner

10 sit-ups (total)

10 wb passes over bar

10 plank high fives

Hang Power Snatch (Warm up w/ pvc
5x3)

AMRAP 12 (AMRAP - Rounds and Reps)

2 kettlebell swings

2 push-ups (db push press?)

2 box jumps/kb rainbow transfer

2 jumping pull ups or ring rows

Add 2 reps to all movements each round

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up

For Quality

8:00 minutes

30 Second Machine of Choice, Increasing Pace Each Set

10 Bootstrap Squats

5 Inchworm Push-Ups

10 Mountain Climber Lunges

10 Hollow Rocks

-Then -

Build into Specifics on the Thruster and Toe to Bar Movements and

Modifications + Get to Working Loads on the Barbell

- Then -

Take 5:00 minutes to build to 80% of Goal weight for the Touch and Go Clean, Can be Power or Squat

Specific Workout Primer

Complete at goal workout pace:

2 Rounds

2 Toe to Bar or Toe to Bar Modification for the Day

3 Lateral Burpees over Barbell

4 Thrusters @ Working Load

—

Rest 2:00-3:00 before workout.

PRVN Community Throwdown Workout Workout #3A: (AMRAP - Reps)

9:00 AMRAP:

3* Toes to Bar

6 Lateral Burpees Over the Barbell

9 Thrusters

Barbell: (Rx 95/65, S 75/55)

* Every round, the number of Toes to Bar increases by 3 reps. (Round 1: 3 TTB, Round 2: 6 TTB, Round 3: 9 TTB, etc.)

Immediately following #3A:

Clean (Workout #3B:
From 9:00 to 15:00 (6:00 window)

Establish a 3-Rep Max Clean)

Power or Squat Clean permitted

Reps must be Touch-and-Go (TnG) without resting the bar on the floor between reps

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Mom's Strength Conditioning

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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

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (Every :90sec
5x3 at 82-85%)

B: Shoulder shrugs (EMOM
5x 5at 85-88%)

C: Metcon (No Measure)

3 sets

10 DB Side angle lateral delt raises

10 DB Front delt raises

10 DB Arnold press

D: Pendlay Row (5x8 at 75% of 1RM
b/t sets
8/8 Renegade rows)