Workout of the day

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Legends (65+)

Metcon (No Measure)

Warm-up

PVC

2 sets; small plates (Y,T,W) 15 reps/each letter

***

12min AMRAP

12 KB or DB RDL

12/12 KB or DB swings

12/12 KB or DB high pulls

100M Farmers carry - weighted

***

12min AMRAP

12/12 DB hang power cleans

12/12 DB shoulder to overhead

12/12 DB hang power clean to overhead

100M DB farmers carry (overhead)

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Pendlay Row (Every :90sec
10-8-6-4-2
75%/80%/85%/90%/95+%)

B: Metcon (Checkmark)

4 sets

10 T Rows (Landmine set-up) use small ropes or think bands

*****

4 sets

8/8 KB or DB Gorilla rows

8 Chin-ups

*****

4 sets

15 Banded lat pulls (black or green)

8/8 DBs Alt Hammer curls

*****

4 sets

8/8 DBs Bicep curls

12/12 Seated or GHD preacher curls

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

Shoulder Press (Every 3:00 x 3 Sets:
10 Strict Press

Loading: 65-75% of 1RM Strict Press, same load across all three sets.)

Modifications:

Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.

Primer (Checkmark)

8 Bar Kip Swings

4 Strict Knees to Chest

6 Toes to Target or Alternating Toes to Target (Building to Bar)

-

4-6 Dumbbell Bench Press @ Warm-Up Loads

4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads

-

4-6 Toes to Bar or modification for the day

4-6 Dumbbell Bench Press @ Working Loads

4-6 American Kettlebell Swings @ Working Loads

Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.

"Pain It Don't Hurt" (Time ↓ Shorter is Better)

For Time

8 Sets:

8 Toes to Bar

8 Dumbbell Bench Press

8 American Kettlebell Swings

Rest :30 between sets

Dumbbells: 2 x (Rx50/35, S 40/25)

Kettlebell: (Rx70/53, S 53/44)
Score = Time

Goals: 12:00-16:00

Time Cap = 18:00

Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.

Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.

Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Single Arm Dumbbell French Press , Moderate

15 Banded Tricep Extensions

10 Incline Y Raise , Light to Moderate

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice (Row Ideally)

10 Alternating Overhead Tricep / Lat Stretch

10 Alternating Scorpions

:20 Down Dog + Up Dog

10 Alternating Down Dog Toe Touches

:15/:15 Banded Front Rack Stretch

-

2 Sets

8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)

8 Box Jumps (Priming the Legs for Front Squats)

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep

:20 Behind the Neck Elbow Punch Throughs

8 Empty Barbell Front Squats

4 Front Squats @ 40-50%

3 Front Squats @ 50-60%

2 Front Squats @ 60-70%

-

Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.

Front Squat (Every 3:00 x 5 Sets:
5 Front Squats

Loading: 75-80% of 1RM Front Squat, same load across all five sets.)

Modifications:

Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.

Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.

Primer (Checkmark)

1 Round at workout pace:

12/10 Calorie Row

7 Dual Dumbbell Box Step-Ups

3-5 Burpee Pull-Ups

Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.

"Bodhi" (4 Rounds for reps)

4 x 3:00 AMRAP (12:00 Continuous)

16/13 Cal Row or Ski 12/9

14 Dual Dumbbell Box Step-Ups

Max Burpee Pull-Ups in Remaining Time

Box Height: 20in

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Max Reps (Burpee Pull-Ups across all 4 windows)

Goals: 8+ Burpee Pull-Ups per set

Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.

Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.

Accessories (Checkmark)

For Quality:

3 Sets:

4-6 Weighted Strict Pull-Ups

12 Goblet Cossack Squats

16 Renegade Rows

Choice on Loads

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

2 Sets:

10 Cossack Squats

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

20 Alternating Plank Shoulder Taps

Specific Prep

2 Sets: Empty, Then Light Loads

3 Clean Lift Off

3 Power Clean

3 Push Press

3 Front Squat

3 Thruster

Barbell Primer

Power Clean + 2 Thrusters

Rest 10 sec

Squat Clean Thruster + Thruster

Building to starting loads

Thruster (Weightlifting Variable Reps & Sets)

Athletes can power clean the bar into the front rack and then perform 2 thrusters, or squat clean thruster + thruster the loads overhead.

Modifications:

Level 1: 10:00 EMOM, Every 1:00: 2-4 Thrusters from the rack at moderate loads across

Hotel Gym / Travel: 10:00 EMOM, Every 1:00: 4 Dumbbell Thrusters at moderate to challenging load, focusing on squat depth and full overhead extension.

Primer (Checkmark)

3 Sets:

10 Bench Press (Empty Bar)

8 Bench Press @ 40%

6 Bench Press @ 50%

10 Renegade Rows, building over 3 sets to working loads

Rest as needed between sets.

Use this to confirm Bench Press load and Renegade Row dumbbell selection before "Push It" begins.

"Push It" (5 Rounds for weight)

Every 3:00 x 5 Sets:

10 Bench Press

20 Renegade Row

Bench Press: 60% of 1RM Bench Press

Renegade Row: 2 x (Rx50/35, S 40/25)
Score = Bench Load (add time per set in notes)

Goals: Under 2:00 per set, Unbroken Reps

Stimulus: Hypertrophy / Upper Body Push and Pull

RPE: 6/10

Primary Objective: Complete all 10 Bench Press and 20 Renegade Row reps unbroken in every set, finishing each 3:00 window with at least 1:00 of rest.

Secondary Objective: Maintain a locked, square midline on every rep of the Renegade Row across all five sets, using load selection that supports position, not just rep completion.

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

10 Alternating Arm Swings

10 Torso Rotations

10 Bootstrap Squats

10 Up Dog to Down Dog

5/5 Worlds Greatest Stretch

:30/:30 Active Pigeon Pose

-

Partner Rowing Golf

Row to 1000m in pairs switching partners every 100m. The goal of the game is to stop rowing between 75-85m to the 100m mark for each 100m - 200m - 300m and so on. If you are either over or under meters at each round 100m mark, both partners must complete that amount of burpees before switching to complete the next 100m.

Primer (Checkmark)

2 Rounds at Working Pace:

12/9 Calorie Row

6 Burpees to Plate

12 Lateral Plate Hops

18m Overhead Plate Carry

Each partner completes in a waterfall fashion. Use this to confirm plate load, carry distance, and row pacing feel before "Radar Love" begins.

"Radar Love" (AMRAP - Reps)

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row or Ski or Bike

Station 2:

10 Burpees to Plate (Facing)

20 Lateral Plate Hops

30m Plate Overhead Carry

Athletes switch when the athlete on Station 2 completes the prescribed work.

Plate Load: (Rx45/35, Rx25/15 plate)
The rower is a continuous tally of calories. 1 Calorie = 1 Rep.

Primary Objective: Complete each round of Burpees, Lateral Plate Hops, and Overhead Carry on Station 2 in under 2:00, protecting the rower's opportunity to accumulate calories on every rotation.

Secondary Objective: Sustain 25/20 Calories per row rotation throughout the full 24 minutes, establishing pace immediately off the switch rather than easing into each interval.

Accessory Finisher (Checkmark)

For Quality:

4 Sets:

10 V-Ups

10 Hollow Rocks

:20/:20 Single Arm Weighted Plank

:20/:20 Side Star Plank