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

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General Warm-Up: (4-6 minutes)

2:00 Cardio Choice

—

2 Sets

10 Bend and Bows

10/10 Wrist Circles

10 Alternating Arms Swings

:15/:15 Overhead Tricep Stretch

20 Bear Plank Shoulder Taps

10 Alternating Scorpion Stretch

Specific Barbell Prep and Primer (6-8 minutes)

3 Hang Muscle Clean

3 Hang Power Clean

3 Low Hang Power Clean

-Add Loads-

Practice Touch and Go Sets of 3 Power Cleans at a time, building to working loads

-

1-2 Sets

1 Ring Muscle-Up or 2-3 Strict Pull-Ups and Strict Dips

3 Touch and Go Power Cleans @ working loads

5 Lateral Burpees over the Bar

"Gin and Tonic" (AMRAP - Rounds and Reps)

18:00 AMRAP

3 Ring Muscle-Ups*

6 Power Cleans (Rx135/95, S 115/75)

9 Lateral Burpees over the Barbell

MU=A: 3 Strict Pull-Ups + 3 Strict Ring Dips*

Score = Rounds + Reps
Goal: 7-11 Rounds

Stimulus: High Skill

RPE: 8.5/10

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Announcements

HGX Intermural Open Feb 28-March 14

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

HomeGrown AthletX - Legends

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Metcon (No Measure)

Interval training:

Every 4min

:90sec of row or ski

12/12 DB shoulder press

12/12 DB bent over rows

12/12 Red band lat pulls

15 Red band face pulls

**Rest :90sec b/t rounds

Announcements

HGX Intermural Open Feb 28-March 14

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up: (4-5 minutes)

2 Sets: For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

10 Air Squats

5 Squat Jumps

5 Inchworm Push-Ups

5 Pike Push-Ups

:30 second Jump Rope

Specific Warm-Up: (5-7 minutes)

@ Warm-Up Load

5 Dumbbell Thrusters

5 Bar Kip Swings

5 Strict Knee Raises

15 Double Unders or 30 Single Unders

5 Dumbbell Thrusters

3-5 Kipping Knees to Chest / Elbows/ Building to Toe to Bar

5 Toe to Bar or Scale for the Day (Kipping Knee Raise / Alt Toe to Bar)

15 Double Unders or 30 Single Unders

Barbell Specific Primer: (3-4 minutes)

2 Sets: Building Loads

3 Front Squats

2 Push Jerks w/1sec Pause in the Dip on the First Jerk

1 Split Jerk w/3 sec Pause in the Catch

2 Front Squats

1 Split Jerk

Then.. build to starting weight on the complex (2-3 minutes)

Front Squat + Jerk Complex (5 Rounds for weight)

Every 3:00 minutes x 5 Sets

2 Front Squats

1 Jerk

1 Front Squat

1 Jerk

*Any style jerk, your choice.

Starting @ 70% of 1RM Clean and Jerk
--

Build to a true heavy complex for the day. Focus on maintaining an upright torso and keeping a vertical drive into the Jerk. Focus on catching a dip on the re-rack and then stand before completing your next front squat to the final jerk.

Record Each Working Weight

"Old Fashioned" (AMRAP - Rounds and Reps)

#TEAMPRVNTUESDAY

For Reps:

13:00 AMRAP

10 Dumbbell Thrusters

10 Toes to Bar

30 Double Unders (A: 60 singles)

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

Goal : 5-8 Rounds

Score: Rounds & Reps

Secondary Objective : Double Under Efficiency and using those as a recovery today.

Announcements

HGX Intermural Open Feb 28-March 14

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

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

5 x 3 at 80-85%

***

Immediately into: Max reps

3 Drop sets: Incline bench

Max effort/reps at 75%

Max effort/reps at 70%

Max effort/reps at 65%
Must have a spotter for drop sets

B: Metcon (No Measure)

Unilateral DB presses

3 sets

8/8 Bench or floor press

8/8 Barrel press

***

3 Supersets:

8 Bench flys

8 Standing flys

C: Metcon (No Measure)

4 sets

8 DBs Skull crushers

8/8 Offset medball push-ups

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 + Body Heat (4-6 minutes)

1:00 Row

1:00 Echo

:30/:30 seconds Worlds Greatest Stretch

:30/:30 second Active Pigeon Stretch

30 second Machine (Row or Bike)

10 Kettlebell Deadlifts (Warm-Up Loads)

10 Alternating Box Step-Ups

30 second Machine (Row or Bike)

10 Cossack Squats

10 Alternating Dead-Bugs

10 Alternating Bird Dogs

Specific Warm-Up

Go Over Specific Technique for the Kettlebell Swings and Single Kettlebell Front Rack Step-Ups (4-6 minutes)

—

30 second Machine (Row or Bike)

10 Russian Kettlebell Swings (Working Loads)

10 Single Kettlebell Suitcase Steps

30 second Machine (Row or Bike)

10 American Kettlebell Swings

5/5 Front Rack Step-Ups

Rest 2:00 minutes, then get into the workout

"White Russian" (4 Rounds for reps)

20:00 EMOM

minute 1: Calories

minute 2: American Kettlebell Swings

minute 3: Calories

minute 4: Single KB/DB Front Rack Step-Ups

minute 5: Rest

KB/DB (Rx53/35, S 44/26)/(Rx50/35, S 40/25)

Box Height (Rx24/20, S 20/16″)
--

Goals:

Row/Ski : Male (14-20 Cals) / Female (10-16 Cals)

AKBS: 15-25 Reps

Bike : Male (12-18 Cals) / Female (10-14 Cals)

FR Step-Up: 15-20 Reps

RPE: 8/10

Primary Objective: Build aerobic capacity and muscular endurance under a manageable yet challenging workload, focusing on smooth transitions and efficient breathing.

Secondary Objective: Reinforce core stability and single-leg strength during the front rack step-ups. Practice maintaining proper posture and KB positioning as fatigue sets in.

Optional Accessories (Checkmark)

4 Sets: For Quality

:20/:20 Single Arm Ring Plank

:30/:30 Tall Kneeling Paloff Press

:40 second Sandbag Bear Hug Hold

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)

Pizza Game

Front Squat (5x5 working w/ a partner)

15 EMOM (No Measure)

Take a break every 5 minutes

Station 1: Shuttle Run

Station 2: Plate Ground to Overhead

Station 3: Sit-ups

Station 4: Ski erg

Station 5: Ball Slams