Workout of the day

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 Movement Prep (3-5min)

2 Sets: For Quality

:30 second Jump Rope

20 Bear Plank Shoulder Taps

:20 second Extended Plank Reverse Bridge

10 Alternating Scorpion Stretch

–

Specific Prep (4-6min)

16 Double Unders or 32 Single Unders

10 Alternating Down Dog Toe Touches

6/6 Dumbbell Hang Snatch @ Warm-Up Loads

16 Double Unders or 32 Single Unders

4-6 Pike Push-Ups

8 Alternating Dumbbell Snatch @ Warm-Up Loads

Specific Barbell Prep : Suggested Progression (4-6 min)

3 Hang Muscle Snatch

3 Low Hang Power Snatch

-Add Loads-

Practice Cycling Reps of Power Snatch for 3-5 Reps building weight to 60% of 1RM

*Coach should go through quality cycling components and bar path

Power Snatch (Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 65%+ of 1RM Power Snatch

Building to a Heavy for the Day)

We are looking to start with a conservative set at 65% and then increase to a new Heavy 5RM for our Touch and Go Power Snatch. We originally tested this back the Week of December 2nd.

"Supernova" (AMRAP - Rounds and Reps)

12:00 AMRAP

4 Wall Facing Handstand Push-Ups

8 Alternating Dumbbell Snatch

32 Double Unders (A: 64 singles)

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

Score = Rounds + Reps
--

Goal Rounds:

Target 6-8+ rounds, maintaining a consistent pace of 1:30-2:00 per round.

Stimulus:

The workout challenges skill and efficiency while keeping intensity moderate to high. Smooth transitions and controlled breathing will be key to sustaining effort throughout.

RPE: 8/10

The goal is to maintain steady movement without hitting a fatigue wall too early.

Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.

Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief.

Optional Accessories (Checkmark)

For Load:

5 Sets

1:00 On/1:00 Off

-Weighted Tall Plank

If you can go unbroken, add load to each set. If not, use bodyweight and focus on not breaking positions.

Announcements

HGX Intermural Open Feb 28-March 14

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

HomeGrown AthletX - Uniquely Abled Fitness

500m Row (Time)

Max Effort 500m Row

Warm-up (No Measure)

2x (with partner)

100 m run/wheel w/ wallball

10 wallball sit-ups

10 wallball chest passes

Bench Press (5x4 build)

Partner AMRAP (No Measure)

*Split work as needed. One partner works at a time.

20 db snatch

2 tire flips

20 goblet squats/D pull to stand

6 burpee to target/ D 5 cal ski

Announcements

HGX Intermural Open Feb 28-March 14

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

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

Every 2min for 5 sets

6/6 DBs Bulgarian split squats

6 BB Push press at 65-70% of 1RM

B: Shoulder shrugs (Every :90sec
5 x 8 Progressive overload (Build each set - rep 6/7/8 should be challenging)
***Record heaviest set)

C: Metcon (No Measure)

5 sets

8 DBs Seated hammer curls + 8 shoulder to overhead

8 DBs Seated rear delt raises

8 DB Seated tricep ext (behind the neck)

8 Seated dips

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: (10-15 minutes)

500m Row

—

2 Sets: For Quality

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:15 Second Passive Hang + :15 second Active Hang

5/5 Single Arm Ring Rows

10 Scapular Push-Ups

5 Tempo Push-Ups (31x1)

5 Up Downs

Bodyweight Strength (8 Rounds for reps)

8:00 EMOM

-Unbroken Set of Strict Pull-Ups
Score = Reps / Minute

The goal here is to stay in the rep range of 6-8 reps / minute

Specific Workout Primer (3-4 minutes) (Checkmark)

250m Row

5 Burpees

5 Dumbbell Bench Press

5 Burpees

250m Row

"The Show' (Time)

For Time

500m Row

25 Burpees

50 Dumbbell Bench Press

25 Burpees

500m Row

Dumbbells: 50/35lb, 22.5/15kg
Score = Time

Primary Objective: Complete the Bench Press in under 3:00 minutes

Secondary Objective: Finish strong on the final Row

[The Show: Levels] (Time)

Level 2:

Dumbbells: 35/25lb, 15/12kg

Level 1:

For Time

500m Row

20 Burpees

50 Dumbbell Bench Press

20 Burpees

500m Row

Dumbbells: 25/15lb, 12/7kg

Competitor / Rx+:

Dumbbells: 2x70/50lb, (32/22.5kg)

Masters 55+:

Dumbbells: 30/20lb, 14/9kg

Big Class:

Start on a 2:00-2:30 Delay for the Row

Travel / Hotel Gym:

Sub Run for Row

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets: For Quality

30 Banded Overhead Tricep Extensions

30 Banded Bicep Curls

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:

Mobility Prep and Body Heat: (5-7 minutes)

400m Run

—

:30/:30 Samson Stretch

10/10 Quadruped Adductor Hip Rock

:30 Down Dog Calf Gas Pedals

:30/:30 Active Pigeon Stretch

General / Specific Warm-Up (5-7 minutes)

3 Sets: Building Towards Workout

10m High Knees / 10m Butt Kicks / 10m Out and Back Accelerations

10 Air Squats / 10 Wall Balls / 10 Partner Wall Balls @ Working Loads

10 Kettlebell Deadlifts / 10 Russian Kettlebell Swings / 10 American Kettlebell Swings @ Working Loads

"Sticky Gecko" (Time)

4 Rounds for Time, With a Partner

400m Medball Run

50 Partner Wall Balls

50 American Kettlebell Swings

Medball: (Rx 20/14, S 16/12) 10/9ft

Kettlebell: (Rx53/35, S 44/26)
-

Score = For Time

Goal Time Domain : 20-25 minutes

Cap : 28:00

Primary Objective: Complete the Wall Balls unbroken

Secondary Objective: Complete the Kettlebell Swings in sets of 10 or greater

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Announcements

HGX Intermural Open Feb 28-March 14

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

:30 forward/back hop

:30 lateral hop

:15/:15 single leg hop

Stretches:

Updog/downdog

Scorpion

Inchworm w/ Push-up

Thread the needle

Superman

Hollow rock

Movement Practice:

DB push press

Jumprope practice/heavy rope?

Box step overs/jump overs

KB movements

Valentine's Day Workout! (No Measure)

Part 1 w/ partner:

“Tunnel of Love ” cap 10 min

2000 meter row - switch every 500 meters

*Other partner practices jump rope skill

Part 2 individual

“Roses are Red, Violets are Blue”

cap 10 min

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

DB push press

Box jump over/plate wheel over

Part 3 w/ partner

“Cupid Shuffle” cap 10 min

*Split work as needed. One partner works at a time.

60 kb deadlifts (Dallas 2)

40 kb swings (Dallas 2)

20 push-ups or hand release push-up

Max cals on the bike or ski