11Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - HGX-FIT
Incline Bench Press (Weight)
Establish a new 2rep - 12 min
Immediately into…
Every :90sec, 5 x 5 at 85% (above)
****
4 sets
8 BB close grip bench press
8 DBs Barrel press
8 DBs Standing flys
B: Metcon (No Measure)
Supersets: No more than :30sec rest b/t sets
3 sets
8 BB bicep curl
8 Plate tricep ext
***
3 sets
8 BB Reverse curls
8 DBs Hammer curls
***
3 sets
8 BB Drag curls
8 DBs Kick backs
11Feb
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:
400M DBs Farmers carry (high/low)
20 Box step ups (weighted)
30 Air squats
400M Farmers carry (front rack)
25 Box step ups (weighted)
35 Air squats
400M Farmers carry (suitcase)
30 Box step ups (weighted)
40 Air squats
10Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up:
General Warm-Up (3-5 minutes)
2 Sets: For Quality
10 Cossack Squats
16 Bear Plank Shoulder Taps
10 Alternating Down Dog Toe Touches
16 Glute Bridges w/Pause at the Top
Specific Prep @ Warm-Up Loads (3-5 minutes)
2 Sets: For Quality
10 Air Squats
8 Dual Dumbbell Deadlifts
6 Dual Dumbbell Hang Power Cleans
4 Inchworm Push-Ups
Barbell Primer (3-5 minutes)
Empty Barbell
3 High Hang Muscle Clean
3 High Hang Power Clean
2 Hang Muscle Clean
2 Hang Power Clean
1 Low Hang Muscle Clean
1 Low Hang Power Clean
–
Add Loads, so that bars are off the Floor
–
2 Sets
1 Pause Power Clean
1 Slow Power Clean
1 Power Clean
–
Get to Working Loads on the Barbell (5 minutes)
Power Clean (Every 3:00 x 4 Sets
1.1.1.1 @ 80-90%
*Rest 10-15s b/t reps
% is Based on 1RM Power Clean
Record Working Weight
)
1.1.1.1 Denotes a cluster set of 4 single repetitions. If you're feeling good, aim to perform 2-3 sets at 90%.
These are meant to be heavy, yet crisp today as we keep progressing our lifts moving in towards the end of this cycle.
"Piggyback" (AMRAP - Rounds and Reps)
For Reps:
14:00 AMRAP
12 Dual Dumbbell Power Cleans
18 Push Ups
24 Air Squats
Dumbbells: (Rx50/35, S 40/25)
--
Goal: 6-9 Rounds
Score: Rounds & Reps
Stimulus: Cyclical / Complementary Triplet
RPE: 8/10
Primary Objective: Unbroken Power Cleans
Secondary Objective: Consistent Round Splits Across
09Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
EMOM 10: Core
Abmat sit-ups
Russian twist
Flutter kicks
Scissor kicks
Ankle touches
Hollow rock
Plank (forearms) alt touches
Side plank (right) pulse
Side plank (left) pulse
Plate ceiling crunches
***
5 sets
8 DBs shoulder press
8 DBs Upright rows
8/8/8 Angle delt raises/front delt raises/Arnold press
***
3 sets
8 DBs Skull crushers
8 Plate tricep ext (behind the neck)
09Feb
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)
with partner 3x:
100 m run
10 partner plank high 5's
10 synchro jumping jacks
Push Press (5x5 build)
SuperBowl Sunday Partner Workout (No Measure)
Buy in: 200 ft (4 laps) partner carry or wheelbarrow
In remaining time AMRAP
30 wallballs
20 burpee
30 box jumps
20 sandbag to shoulder
30 cals on machine
09Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up:
General Warm-Up: (8 minutes)
8:00 : For Quality
:45 second Row
6/6 Single Arm Dumbbell Upright Rows
6/6 Single Arm Dumbbell Strict Press
:20 second Hollow Hold
1 Wall Walk + 10 second Wall Facing Handstand Hold
—
Specific Prep / Primer (4-6 minutes)
200m Row
10 Abmat Sit-Ups
5 Dual Dumbbell Push Press @ Warm-Up Loads
200m Row
10 Abmat Sit-Ups
5 Dual Dumbbell Push Press @ Working Loads
"Paloma" (AMRAP - Rounds and Reps)
20:00 AMRAP
300m Row
20 Abmat Sit-Ups
10 Dual Dumbbell Push Press
Dumbbells: (2x(Rx50/35, S 40/25))
--
Goal: 6+ Rounds
Stimulus: Muscular endurance, core stability, and aerobic capacity
RPE: 7-7.5/10
Primary Objective: Keep each working round to under 3:00 minutes
Secondary Objective : Maintain a consistent pace and stroke rate on the rower that allows for recovery without taking your foot totally off the gas.
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