Workout of the day

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training: I GO - YOU GO

60 BB Shoulder to overhead (10 reps each person)

500M weighted walk (together)

12 DBs Arnold press

250M weighted walk

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 sets

10/10 DBs Gorilla rows

10/10 DBs Renegade rows with a twist

12/12 DB Plank pull through

4 sets

10 BB weighted bicep curls

10 DBs tempo bicep curls (3.1.3.1)

4 sets

10 BB weighted reverse curls

10 DBs tempo hammer curls (3.1.3.1)

3 sets

10 BB weighted drag curls

10/10 DB seated tempo preacher curls (3.1.3.1)

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

General Warm-Up: (4-6 minutes)

2 Sets: For Quality

12 Banded Pull Aparts

12 second Hollow Hold

6 Inchworm Push-Ups

12 Down Dog Toe Touch

10/10 Single Leg Glute Bridges

Specific Warm-Up ( 6-8 minutes)

3 Sets: For Quality

10 Glute Hip Thrust Off Bench

8 Barbell Bench Press, Building Loads

10 second Ring Support Hold

8 Dual Kettlebell Deadlifts, Building Loads

100ft Farmers Carry

Bench Press (Bench Press
Take 10 minutes to Establish a 10 Rep Max
)

We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.

"Event Horizon" (Time)

Every 4:00 x 4 Sets

20 GHD Sit-Ups

15/10 Ring Dips

15 Dual DB/KB Deadlifts

100ft Dual DB/KB Farmers Carry

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

KB: (Rx53/35, S 44/26)

Score = Slowest Time / Set
--

Goal: Each round should be completed in 2:30-3:15 , allowing at least 45 seconds of rest before the next interval.

Stimulus: This workout is a moderate to high-intensity interval piece focusing on midline strength, upper-body gymnastics endurance, and grip stamina. The goal is to move efficiently through each movement while minimizing unnecessary rest.

RPE: 7/10

Primary Objective: Complete each round with consistent pacing and minimal breakdown in movement quality , ensuring sufficient rest before the next set.

Secondary Objective: Manage grip fatigue by staying efficient in the Farmers Carry and Deadlifts. Keeping a steady pace and limiting unnecessary re-gripping will be key to success.

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Deload:

4 sets

Right side

8 DB SA Floor press (Glute bridge)

8 DB Barrel press (Glute bridge)

8 DB Close grip (Glute bridge)

8 DB Pullovers (bench)

8 DB Standing flys

….Then repeat left side

Rest 3min

100 push-ups

…After each break - 8 to 10 Plate tricep ext

…Remaining time: Core

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

General Warm-Up: (8-10 minutes)

3 Sets: For Quality

:30 - :45 second Cal Bike

10 Bootstrap Squats

10 Alternating Step-Ups

10 Barbell Bent Over Rows

10 Barbell Back Squats

Specific Warm-Up (4-6 minutes)

2 Sets: For Quality

6 Scapular Pull-Ups

6 Bar Kip Swings

8 Ring Rows

8 Single Dumbbell Step-Ups @ Warm-Up Loads

10/7 Calorie echo Bike

–

Take Barbells to the Rack and Begin Back Squat

Back Squat (Take 12 minutes to Establish a 10 Rep Max
)

We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.

"Doomsday" (Time)

For Time:

24-20-16-12

Pull-Ups

Single Dumbbell Box Step Ups

21/15 Cal Row or Ski or 15/11 Cal Bike to Start Each Round

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

Box: (Rx24/20, S 20/16″)

Score: Time
--

Goal: 11:00-15:00

Time Cap: 25 :00

Primary Objective: Consistent Echo Bike Paces

Secondary Objective : Step Up Management

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training or together

10 DBs Hammer curls (seated)

10 DBs Shoulder to overhead (seated)

10 DBs High pull

250M DBs Farmers carry

20 DBs Box step ups