Workout of the day

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 - 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 - 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 - Functional Fitness

View Public Whiteboard

Warm-Up:

Mobility and Body Heat (5 minutes)

2:00 Cardio Choice

—

:45 Elevated Prayer Stretch

:30/:30 Active Scorpion Stretch

:30/:30 Couch Stretch

General (4-6 minutes)

2 sets: For Quality

10 Alternating Box Step-Ups

8 Bradford Press with Lockout

6/6 Overhead Split Squats

6 Inchworm Push-Ups

Specific Barbell Prep (6-8 minutes)

1-2 Sets

3-5 Push Jerks Practicing Barbell Cycling with a smooth pattern from the overhead into the catch in the dip back to the punch and stand

—-

1-2 Sets

2 Tall Split Jerk s

4 Behind the Neck Press in Split

Jerk Recovery

2 Split Jerks w/5 sec Pause in Catch

–

Then Build to 90% of Starting Load for the Split Jerk for the Day

—

Take Loads back off and bring barbells back to the floor and adjust to working loads for the Push Jerk + Box Jump Over Piece.

"Chickenrat" (Time)

Part A) 0:00-10:00

For Time:

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

Push Jerk

Box Jump Overs

Barbell: (Rx135/95, S 115/75)

Box Height : (Rx24/20, S 20/16″)

Part B) 10:00-20:00

Establish a 1RM Split Jerk (From the Rack)
Time Domain for Conditioning: 5-7 minutes

Time Cap: 10 minutes

Primary Objective: Complete the Push Jerk + Box Jump Over Couplet in under 8 minutes

Secondary Objective: Reach or exceed 90% of your 1RM Split Jerk

Split Jerk (Record 1RM for Part B Here)

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