Workout of the day

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Mobility Prep + Body Heat (4-5 minutes):

2:00 minutes Cardio Choice

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

:30/:30 second Banded Tricep Stretch

General Warm-Up (5–7 minutes):

2 Sets: For Quality

10 Tempo Air Squats (20x1)

8 Jumping Air Squats

10 Down Dog Touch Touches

8 Push-Ups

20 Mountain Climbers

Specific Warm-Up: (7-9 minutes):

Empty Barbell:

3 Hang Muscle Cleans

3 Hang Power Cleans

3 Front Squats

3 Tall Cleans

3 Hang Squat Cleans

3 Mid-Shin Squat Cleans

–

Then Take 5:00 minutes to Build to 70% of your Squat Clean

* In between each set

Perform 2-3 Burpee Box Jump Overs focusing on staying low and close to the box and working on hopping or stepping up from the Burpee into each Box Jump. The goal is finding efficient movements here that allow the heart rate and breath to stay controlled.

"Raichu" (7 Rounds for weight)

21:00 EMOM

Minute 1 - 10 Burpee Box Jump Overs

Minute 2 - 1 Squat Clean + 1 Hang Squat Clean

Minute 3 - Rest

Barbell @ 70%+ of 1RM Clean

Box: (Rx24/20, S 20/16″)

% is Based on 1RM Squat Clean

Record Each Working Weight

Score = Sum Total Load

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"Raichu" is a 21:00 EMOM designed to test and develop your ability to perform under fatigue. This workout alternates between high heart rate movements and heavy, technically demanding barbell work, with built-in rest to allow for quality effort and focus. The goal is to sustain intensity while managing technique and pacing, especially as fatigue builds.

Secondary Objective : Improve stamina and power output in a mixed-modality format, emphasizing smooth transitions and control during each minute.

Optional Accessories (Checkmark)

3 Sets, For Quality:

:45 Weighted Forearm Plank

-:15 rest-

Max Ring Plank to RPE 9

-rest 1:00 b/t sets-

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Mom's Strength Conditioning

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Warmup (No Measure)

1min Machine

Leg Swings

Bootstrap Squats

Glute Bridges

Banded Pass Throughs

Band Pull Aparts

Banded Good Mornings

A: 3 Sets (Weight)

A1. 8-10 Staggered Stance RDL w/Hip IR

A2. 10 Dead Bugs

B: 3 Sets (2 Rounds for weight)

B1. 8 Seated DB Press

B2. 8 Bent Over 3-Point Rows

Pregnancy Mobilities (No Measure)

Puppy Pose - 10 breaths

Offset Cat Cow - 10/side

Internal Rotation Sit Backs - 10 w/breath

Adductor Rock Backs - 10/side

Lying Down Figure 4 - 10 breaths/side

Forward Fold - 10 breaths

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

12-12:15

Athletes will warm up to their opening deadlift weight.

Deadlift-off! (Weight)

Each athlete will have three turns to get the heaviest deadlift they can!

Group 1: 12:15-12:30

Group 2: 12:35-12:50

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (4 x 3 at 85%
**Rest as needed b/t sets
Time cap 15min (including warmup))

B: Metcon (No Measure)

4 Rounds

5/5 DB Push press (50/35)

5/5 DB Renegade rows

10 DB Russian twist

5/5 DB Devil press

50m DB Farmers carry

C: Metcon (No Measure)

3 Sets

15/15 DB Ceiling crunches

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Warm-Up

General Warm-Up (4-6 minutes)

2 Sets: For Quality

:20 second Down Dog Hold

:15/:15 Samson Stretch

10 Alternating Down Dog Toe Touches

20 Bear Plank Shoulder Taps

Specific Prep + Loading for Workout (5-7 minutes)

Specific Loading and movement patterns for each movement

Strength EMOM (16 Rounds for weight)

16:00 EMOM

Minute 1: 8 Bench Press

Minute 2: 10 Bent Over Barbell Row

Minute 3: 12 Dual Dumbbell Step-Ups

Minute 4: :40 Second Forearm Plank Hold
Bench Press to be performed at 65%+ of 1RM

Bent Over Rows at Moderate Heavy, Unbroken Loads

Dual Dumbbell Step-Ups , at light to moderate, unbroken loads and 24/20’’ Box

Plank: Add Loads if you can maintain form, duration and loads on other 3 movements

"Take It to the Edge" (3 Rounds for reps)

2:00 AMRAP

12 Devils Press

- Max Strict Pull-Ups

Rest 1:00

2:00 AMRAP

9 Devils Press

- Max Strict Pull-Ups

Rest 1:00

2:00 AMRAP

7 Devils Press

Max Strict Pull-Ups

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

Goal : Complete 10/8+ Strict Pull-Ups in Each Round

Stimulus: Push-Pull Power Output and Upper-Body Strength

RPE: 8/10

Primary Objective: Complete the Devil's Press within 1:00-1:15 of each AMRAP to leave time for Max Strict Pull-Ups .

Secondary Objective: Hit consistent pull-up numbers across all rounds with minimal rest between attempts.

Optional Accessories  / Core Finisher:  (No Measure)

For Quality:

4 Sets

15 V-Ups

:15 second Hollow Hold

:30 second Extended Plank Hold

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Burpee Simon Says

Positions:

Position 1: Standing tall (arms at sides).

Position 2: Top of a push-up (plank hold).

Position 3: Bottom of a push-up.

Position 4: Feet by hands or bottom of a squat.

Position 5: Jump to the sky (hands overhead, feet leaving the ground).

How It Works:

The coach calls out a position (e.g., "Simon Says 2"). Athletes must immediately move to the specified position.

If the coach does not say “Simon Says” and an athlete moves, they earn a penalty.

The coach can sequence positions as desired, creating patterns or random orders to challenge athletes. For example:

"Simon Says 2" → Athletes jump into a plank.

"Simon Says 3" → Athletes lower to the bottom of a push-up.

"Simon Says 4" → Athletes jump their feet to their hands.

Specific Warm-Up (8-10 minutes)

2 Sets

200m Run

:15 second Hollow Hold

10 Hollow Rocks

5/5 Single Arm Dumbbell Deadlifts, Warm-Up Loads (Focus on Dynamic Start Position)

6 Alternating Dumbbell Hang Snatch, Warm-Up Loads (Dialing in Form and Practice Alternating Hands)

–

Get to working loads on the Dumbbell Snatch, focusing on positions with athletes focusing on how to descend to the floor and alternate hands for optimal positions and tension through.

–

200m Run

10 Abmat Sit-Ups

4 Alternating Dumbbell Snatch @ Working Loads

"Keep Away" (Time)

Waterfall Teams of 3

5 Rounds for Time

400m Run

30 Abmat Sit-Ups

20 Alternating Dumbbell Snatch

Dumbbell Load: (Rx50/35, S 40/25)
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Time Domain:

18:00-25:00 / Per Partner

25:00-32:00 Total Running Time

Cap : 35:00

Primary Objective : Each athlete to complete each round in 4:15 or less

Secondary Objective : Consistent paces on the run and maintain sets of 10+ on the Dumbbell Snatch

Optional Accessories (No Measure)

5 Sets: For Quality

8/8 Banded Paloff w/ Rotation

3/3 Single Leg Box Jumps

Use a height for the single leg box jumps that is somewhat challenging, but mostly allows you to focus on confidence and explosiveness here.