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

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A: Pendlay Row (5 x 3 at 90%+)

B: Bent Over Row (5 x 3 at 90%+)

C: Metcon (5 Rounds for weight)

Yates rows

5 x 3 at 90%+

D: Metcon (No Measure)

3 sets

8/8 DB Bent over rows

8 DBs Tempo bicep curls (wall, 3.1.3.1)

8/8 DBs Gorilla rows

8 DBs Tempo hammer curls (wall, 3.1.3.1)

***

2 sets

8 BB Weighted drag curls

10/10/10 DBs Bent over hanging bicep curls

(together/right/left)

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: (6-8 minutes)

2:00 Cardio Choice

—

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Specific Barbell Prep and Primer (8-10 minutes)

With Empty Barbell

3 Hang Muscle Snatch

3 Snatch Grip Push-Press

3 Overhead Squat

3 Hang Power Snatch

3 Hang Squat Snatch

–

Add Loads so that the barbell is off the floor

–

2 Sets: With Light Loads

1 Pause Snatch (2 sec @ the Knee)

1 Slow Pull Snatch

1 Snatch

–

Build to Starting Weights

Snatch (Every 90 seconds x 10 Sets
1 Squat Snatch @ 70%+)

Consistency & Technique: Use this session to dial in positioning, speed, and bar path under moderate load.

Build as Needed: Start at 70% and gradually increase if movement quality remains sharp.

Efficient Receiving Position: Catch the bar with control, stabilize, and stand up with confidence.

Back Squat (Every 3:00 minutes x 3 Sets
3 Reps @ 85-90%
)

Top Off the Tank: This session is designed to prepare for upcoming 10RM (next week) and 5RM (two weeks out).

Heavy Across: All sets should be at or above 85% to build confidence and strength before testing.

Focus on Bracing & Speed: Maintain tight core engagement and controlled descent with a strong, explosive drive out of the bottom.

Optional Accessories (Checkmark)

For Quality:

6:00 Tabata (:20 On/:10 Off)

-Single Leg Wall Sit

*Change legs each :20 window, so 6 sets per leg.

5 x 15 GHD Reverse Hypers (Medball Loaded)
Fight to keep each of the single leg Wall-Sit unbroken. Again, this is 6 sets of :20 per leg, alternating through the tabata.

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: (10 minutes)

10:00 EMOM

Minute 1: 45 second Bike

Minute 2: 25ft (7.5m) Walking Inchworm to Hollow

Minute 3: 8 Scapular Pull-Ups + 8 Ring Rows

Minute 4: 45 second Row

Minute 5: 30-40 second Wall Lean March

Specific Warm-Up: (8-10 minutes)

Go over fine tuning movement patterns and skills for the day

Chest to Bar Skill Work

Burpee Practice: Lead with the chest on the way to the floor and lead with the hips when pulling your legs up to your hands focusing on keeping a neutral spine.

Practice Wall Walk Efficiency by piking your hips into a down dog then moving your feet and keeping straight arms as you move towards the wall.

Work on the turn and go with the shuttle run, cleaning up any pauses at the turn and finding a good rhythm for the day.

Primer: (3-4 minutes)

5/4 Cal Bike

3 Burpees to Target

2 Chest to Bar Pull-Ups or Pull-Up Option

- Rest 1:00 -

5/4 Cal Row

2 Shuttle Runs

1 Wall Walk

"The Doctor" (AMRAP - Rounds and Reps)

10:00 AMRAP

12/9 Cal Bike

10 Burpees to Target

8 Chest to Bar Pull-Ups

Rest 5:00 minutes

10:00 AMRAP

12/9 Cal Row or Ski

6 Shuttle Runs

3 Wall Walks

Shuttle Run = 25ft out and back
--

Goal : 4-6 Rounds / 10:00 AMRAP

Score: Rounds & Reps

Secondary Objective : Focus on Consistent paces on the machines and push the bodyweight movements

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

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

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)

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

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:

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

Primary Objective: Unbroken Power Cleans

Secondary Objective: Consistent Round Splits Across