Workout of the day

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

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General Warm-Up: (4-6 minutes)

2 Sets: For Quality

1:00 Machine of Choice

10 Air Squats

8 Cat-Cows

10 Scapular Pull-Ups

10 Banded Pass-Throughs

12 Banded Pull-Aparts

Specific Warm-Up (6-8 minutes)

2-3 Sets

2 Burpee Pull-Ups or 1-2 Bar Muscle-Ups

4 Alternating Dumbbell Snatch @ Building to Workout Loads *Focus on patterns and switching hands

2-4 Push-Ups

2-4 Toe to Bar or Kipping Knees to Chest

3 Push Press @ Building to Workout Loads

5/4 Calorie Bike

"Charizard" (4 Rounds for reps)

4 Sets x 5:00 AMRAP / 2:30 Rest

Alternating Stations

Station 1:

3 Bar Muscle-Ups (A: Burpee Pull-Ups)

6 Alternating Dumbbell Snatch

9 Push-Ups

Station 2:

6 Toe to Bar

9 Push Press

12/10 Cal Row or Ski or 9/7 Cal Bike

Dumbbell: (Rx50/35, S 40/25)

Barbell: (Rx 95/65, S 75/55)
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Goal : 2-3 Rounds / 5:00 AMRAP

Secondary Objective : Build proficiency in transitions and maintain steady pacing throughout both stations, minimizing unnecessary rest.

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

5 x 5 at 78-80%

***

Immediately into

5 sets

8 BB Close grip bench press

B: Metcon (No Measure)

4 sets

8 DBs Barrel press (60+/40+)

10 DBs Bench flys

8 DBs Floor press

10 DBs Standing flys

C: Metcon (No Measure)

3 sets

8 BB Skull crushers (weighted)

8 Ring dips

10 DBs Kick backs

Announcements

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Legends

Metcon (No Measure)

With a partner: 120 KB swings (I GO - YOU GO)

***

10 DBs Hammer curls

10 DBs Arnold press

10/10 DB Bent over rows

100M DBs Farmers carry

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