Workout of the day

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

1:00 Easy

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

10 Air Squats

5 Inchworm Push-Ups

Specific Warm-Up and Barbell Primer (4-6 minutes)

2 Rounds: (Empty Barbel)

9/7 Calorie Row, Building Intensity

5 Front Squats

5 Push Press

5 Thrusters

Barbell Specific Primer

Build Loads and Focus on Barbell Cycling and Technique (3-5 minutes)

Perform 3 sets of 3-5 thrusters, gradually increasing weight to the starting load to around the load we will be using on the 4th or 5th bars. The big focus here will be shifting the technique from more fast and cyclical thrusters to the heavier thrusters later on. The focus here will be on changing patterns to allow for a more concerted effort as the weights progress and become a little more grindy

"Bulletproof" (AMRAP - Rounds and Reps)

For Reps:

16:00 AMRAP

20/16 Cal Row or Ski or 14/12 Cal Bike

15 Thrusters

*After each set of thrusters, the athlete will add weight. One bar, change your own weight.

Barbells:

RXMen (lbs) - 75-95-115-135-155-185....

RXWomen(lbs) - 55-65-75-95-105-125...

S Men (lbs) -55-65-75-95-115-135..

S Women(lbs) -45-55-65-75-95-105...

After the 6th bar the weights remain if you get there!

Score: Rounds & Reps
Goal: Complete 4+ Rounds

Primary Objective: Game Plan and Pace to get to and or through the heavier bars

Secondary Objective : Steady Row Pacing

Bodybuilding Finisher (No Measure)

5 Rounds

:30 Ring Curls

:30 Ring Skull Crusher

Rest as needed b/t exercises and sets

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Simon Says

Power Clean (5x3)

Partner Workout! (Time)

3 rounds:

400 run together

40 abmat sit-ups (split)

40 db snatch (split) 35#/25#
20 min cap

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Mom's Strength Conditioning

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Warmup (No Measure)

1min Machine

Cat-Cow

World's Greatest Stretch

Glute Bridges

Deep Squat Hold

Banded Hip Flexor March

Banded Side Step

A: 3 Sets (Weight)

A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)

A2. 8-10 Bird Dogs, 5sec hold each rep

B: 3 Sets (Weight)

B1. 10-12 Banded Hip Thrusts

B2. 10-12 Pallof Presses (ea side)

C: Pregnancy Mobilities - Hips (AMRAP - Rounds and Reps)

Standing Hip Opener (ea side) - 15-20

Quadruped Hip IR Step Outs (duel) - 10-15

Quadruped Hip IR Sit Backs (single) - 6 breaths/side

90/90 Rotations - 10-15/side

Quadruped Pelvic Tilts - 15-20

Forward Fold - 10-15 breaths

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

15 Ring rows

15 Ring push-ups

12 Hammer curls

***

10 KB swings

10 KB high pull

10 DB Arnold press

100M Farmers carry (high/low)

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (Every :90sec
5 x 8 at 75%)

B: Bent Over Row (Every :90sec
5 x 8 at 75%)

C: Metcon (5 Rounds for weight)

Every :90sec

Yates rows

5 x 8 at 75%

D: Shoulder shrugs (Every :90sec
5 x 8 at 75%)

E: Metcon (No Measure)

3 sets

8 DBs Seated Arnold press

8/8 DB ceiling crunch

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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Warm-Up

General Warm-Up (8-10 minutes)

2 Sets: For Quality

1:00 Easy Row or Ski (Hinge Pattern Bias)

5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers

:20 second Behind the Neck Elbow Punch Throughs

10 Barbell Romanian Deadlifts

10 Squat Jumps

Directly into..

Specific Prep

Barbell Specific Warm-Up (8-10 minutes)

2 Sets (Empty Barbell):

3 Segmented Clean Deadlifts

3 Hang High Pulls

3 Hang Muscle Cleans

3 Low Hang Power Cleans

Build to Working Weight (% of 1RM):

Perform 2-3 sets of 2-3 TnG Power Cleans at increasing loads, focusing on technique.

Emphasize tight core, explosive extension, and smooth transitions in TnG reps.

Power Clean (Every 3:00 x 4 Sets @ 75-85%
3.3 TnG Power Cleans
*Rest 30 seconds b/t Triples

% is Based on 1RM Power Clean)

Note that this designates sets of 6 reps done in touch and go Triples. The goal is to start at 75% and if you are feeling good increase the loading to 85% on the final set of 3.3

"Under Your Scars" (Time)

For Time:

4 Sets:

9 Bar Facing Burpees

6 Deadlifts

6 Bar Facing Burpees

6 Deadlifts

-rest 1:00 b/t sets-

Barbell: (Rx 225/155, S 165/125)
--

Score = Total Time

Goal: 11:00-15:00 minutes

Time Cap: 15:00

Primary Objective : Complete each set in under 2:00 minutes

Secondary Objective: Consistent sets with last set being your best set

Optional Accessories (No Measure)

For Quality:

12:00 EMOM

Minute 1 - :45 Dead Hang

Minute 2 - 5/5 Single Leg Landmine Deadlift