Workout of the day

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (Every :90sec
5x3 at 82-85%)

B: Shoulder shrugs (EMOM
5x 5at 85-88%)

C: Metcon (No Measure)

3 sets

10 DB Side angle lateral delt raises

10 DB Front delt raises

10 DB Arnold press

D: Pendlay Row (5x8 at 75% of 1RM
b/t sets
8/8 Renegade rows)

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up: 

3 Sets, For Quality

10 Alternating Box Step-Ups

10 Scapular Push-Ups

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

:15 second Dead-Hang + :15 second Active Hang

6/6 Single Arm Ring Rows

Strength Superset (8 Rounds for weight)

Every 3:00 x 4 Sets

10-10-8-8 Deadlifts

4-6 Weighted Strict Pull-Ups
% of Deadlifts, starting @ 60%, goal of increasing to 70%

Pull-Ups: Choice on Load, Heavy

"Mind Flayer" (AMRAP - Rounds and Reps)

For Total Reps

12:00 AMRAP

2-4-6-8...

American Kettlebell Swings

Push-Ups

Box Jump Overs

Pull-Ups

Kettlebell: (Rx53/35, S 44/26)

Box Height: (Rx24/20, S 20/16″)
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Goal: Complete the Round of 14 reps and into the round of 16 reps.. This would equate to 1 rep every 3 seconds. With these movements that would be very possible given the cyclical nature of these movements.

Primary Objective: Complete as many repetitions as possible in 12 minutes. Push for consistency in movement transitions and aim to sustain a strong, steady pace throughout.

Secondary Objective: Maintain unbroken sets in early rounds and strategically break movements in later rounds to avoid hitting failure, especially on grip-intensive exercises like pull-ups and kettlebell swings

RPE: 7-8/10: High effort as the rep count climbs, focusing on consistent pacing and movement quality.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training: I GO - YOU GO

10 Barbell shoulder to overhead

10/10 DB Arnold press

100M Farmers carry (high/low)

Letters (Y, T, W) 15 reps each letter

250M Walk

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

15 min to establish 3RM

B: Metcon (No Measure)

Time cap 12min

3 sets

8 DBs bench press

8 DBs close grip press

8 DBs barrel press

3 sets

10 DBs standing flys

10 Diamond push-ups

C: Metcon (No Measure)

Supersets: Time cap 18min

3 sets

8 Weighted BB bicep curls

8 Bench dips (hands/fingers pointing outward)

3 sets

8 DBs Alt bicep curls

8 DBs Alt hammer curls

8 Ring dips

3 sets

8 Weighted BB drag curls

8/8 DB SA alt seated preacher curls

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up: 

3 Sets, For Quality

200m Run

4 Tall Muscle Cleans

6 Strict Press

4 Hang Power Cleans

6 Push Press

8 Abmat Sit-Ups

–

Into…

2 Sets, Building to working loads for the day.

4 Hang Power Cleans

4 Burpees to Target

4 Shoulder to Overhead

8 Abmat Sit-Ups

“Demodog Duo” (2 Rounds for time)

Part A)

0:00- 15:00

3 Rounds

400m Run

12 Hang Power Cleans

12 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

400m Run

12 Shoulder to Overhead

24 Abmat Sit-Ups

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

Score = Sum Total Time of Part A and Part B
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Goal Time Domain: Part A and Part B: Each 9:00-13:00 minutes

Combined, most athletes should finish each part well within the 15-minute window, leaving some transition/rest time before starting the next part.

Time Cap: Each part has a 15-minute cap. At 15:00, Part A ends (regardless of completion). Athletes must start Part B immediately at 15:00 and have until 30:00 to complete it.

Primary Objective: Sustain a strong, consistent pace over both intervals. Focus on efficient barbell cycling (limited rest between reps) and controlled but continuous movement on the run and bodyweight movements.

Stimulus: Moderate intensity with slightly higher volume on the runs and bodyweight movements. Athletes should feel aerobic fatigue from running combined with muscular demand from the barbell and high-rep bodyweight exercises.

RPE 7–8 : You should feel consistently challenged but still able to move swiftly with short rest periods. The final round of each part may push closer to RPE 8+.

Optional Accessories (Checkmark)

4 Sets, For Quality

20 Russian Twists (Over and Back = 1)

- Max Hollow Hold

Rest 30 seconds

6 Inchworm to Hollow Hold (5sec @ Extended Plank)

- Max Weighted Plank @ 45/25lb

Rest 60 seconds b/t sets

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up:

2:00 Cardio Choice

—

10 Alternating Scorpion Stretch

10 Alternating Active Pigeon Stretch

:15/:15 second Samson Stretch

—

2 Sets, For Quality

6 High Hang Snatch High Pull

6 Hang Hang Muscle Snatch

6 Tempo Overhead Squat 30x1 Tempo

6 Jumping Back Squats

–

Add some loads to the barbell so its off the floor

–

Specific Barbell Primer

1-2x 3 Position Power Snatch + 3 Position Squat Snatch (High Hang, Hang, Floor)

-

Then

1-3 x Power Snatch + Squat Snatch Up to Working Loads

Snatch (Power Snatch + Squat Snatch

Every 2:30 x 5 Sets
1+1
Rest 10-15 seconds
1+1
Rest 10-15 seconds
1+1)

Starting @ 70% of Power Snatch and increasing each set

The complex is meant to be touch and go! We will do 1 Power Snatch, followed by a Touch and Go

Back Squat (Every 2:30 x 5 Sets
5 Back Squats

Set1: @ 75%
Set 2: @ 75%
Set 3: @ 80%
Set 4: @ 80%
Set 5: @ 85%
)

Goal To build strength, improve positional stability, and develop confidence under heavy loads while maintaining proper form and control.

Stimulus A moderate-to-heavy loading scheme that progressively increases intensity over 5 sets. The focus is on smooth, controlled reps with consistent tempo and depth. Expect a strong demand on the legs and core, with an elevated heart rate by the later sets due to accumulated fatigue.

Primary Objective: Develop lower body strength by targeting the quadriceps, glutes, hamstrings, and spinal stabilizers. Build consistency and confidence with sub-maximal loading to prepare for heavier lifts in future training cycles.

RPE (Rate of Perceived Exertion)

Sets 1 & 2 (75%): RPE 6-7 – Challenging but manageable; focus on solid form.

Sets 3 & 4 (80%): RPE 7-8 – Moderate effort; maintain control and speed out of the hole.

Set 5 (85%): RPE 8-9 – Heavy; approach with focus, ensuring proper bracing and execution.

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