Workout of the day

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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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 - Functional Fitness

View Public Whiteboard

Warm-Up:

General (8 minutes)

8:00 minutes: For Quality

20/20 Lateral Line Hops + Forward and Back Line Hops

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

10 Russian Kettlebell Swings

10 Hollow Rocks

10 Alternating V-Ups

Specific Warm-Up (8-10 minutes)

3 Sets: For Quality

30 seconds Jump Rope Practice

8 Scapular Pull-Ups

8 Bar Kip Swings

15 second Tuck L-Hang

10 Barbell Romanian Deadlifts / Deadlifts with Light Load / Deadlifts @ Working Load

Primer (2 minutes)

25 Double Unders

5 Toe to Bar

4 Deadlifts

20 Double Unders

4 Toe to Bar

3 Deadlifts

Then.. Transition into the Workout

"Hide and Seek" (Time)

For Time

100 Double Unders (A:150 singles)

50 Toe to Bar

40 Deadlifts

100 Double Unders

30 Toe to Bar

20 Deadlifts

100 Double Unders

20 Toe to Bar

10 Deadlifts

Barbell Load: (Rx 185/125, S 155/105)
--

Score = Time

Time Domain: 17-21 minutes

Time Cap: 22 minutes

Stimulus: Chipper / Grip Stamina

RPE: 9/10

This is meant to be more of a tester style chipper with some big sets on the Toe to Bar into some mixed grip fatigue with some lighter Deadlifts and Double Unders.

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

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 - Legends

Metcon (No Measure)

Partner training

15 DBs seated hammer curls

15 DBs seated shoulder to overhead

15/15/15 Letters (Y, T, W)

*****

15 Ring rows

15 Ring push-ups

15/15 Paloff press

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: (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 - Legends

View Public Whiteboard

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