Workout of the day

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - HGX-FIT

A: Bench Press (Every 2min
12 reps at 60%
10 reps at 65%
8 reps at 70%
6 reps at 75%
4 reps at 80%
2 reps at 85%)

B: Metcon (No Measure)

5 rounds

10 Plate ground to overhead (45/35)

10 Plate behind the neck tricep ext (elbows pointing forward)

100M Plate overhead carry

10 Plate russian twist (right/left = 1rep)

100M run

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

–

Then Add Loads to Barbell

–

:45 second Row @ Moderate Intensity

8 Bar Kip Swings

5/4 Strict Pull-Ups

3-5 Power Snatch @ Light to Moderate Load

2-3 Kipping Chest to Bar or Kip Swing Pull to Hip

—

:30 second Row @ Hard Intensity

Build to working loads on Power Snatch + Get Touches on Pull-Ups / Or Option Thereof and Touches on Bar Muscle-Ups or Alternative for the Day

Workout Primer (Checkmark)

1-2 x Through

6-8 Wall Balls

5 Cals

4-5 Pull-Ups or Alternative

3 Cals

2-3 Power Snatch

1-2 Bar Muscle-Ups or Alternative

Rest as needed if you do another set here

PRVN Community Throwdown Workout #2:  (Time)

For Time

With Partner split work as needed

120 Wall Balls

100/80 Cal Row or Ski or 72/58 Cal Bike

80 Pull-ups

60/48 Cal Row or Ski or 44/36 Cal Bike

40 Power Snatch

20 Bar Muscle-ups (30 C2B Pull ups)

Wall Ball: (Rx 20/14, S 16/12), 10/9ft Target

Barbell: (Rx 115/75, S 95/65)
--

Time Domain: 18:00-25:00

Time Cap: 35

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Mom's Strength Conditioning

Warmup (No Measure)

1min Machine

Cat-Cow

World's Greatest Stretch

Scap Push-Ups

Glute Bridges

Banded Hip Flexor March

Banded Side Step

A: 3 Sets (Weight)

A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)

A2. 8-10 Bird Dogs, 5sec hold each rep

B: 3 Sets (Weight)

B1. 10-12 Staggered Stance Hip Thrusts (ea side)

B2. 8-10 Push-Ups (elevated, banded or negatives)

C: Metcon: 21-15-9 (Time)

21-15-9 (mod: 15-12-9)

DB Snatches

Toe-Assisted Pull Ups

Cooldown (No Measure)

Half-kneeling hip flexor stretch

Pigeon

Child's Pose

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x (w/ partner)

:30 battle rope

:30 jumping jacks

:30 shuttle run/wheel

Clean Complex (5x)

2 hang cleans into one press or jerk

Partner WOD (Time)

3 rounds w/ partner

400 m (together)

30 db shoulder to overhead (split work)

20 burpee box jump over/U-turn + rollovers

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up

10:00 minutes, For Quality

10/10 Line Hops (Forward and Back / Lateral)

10 Bend and Bows

6/6 Single Arm Upright Rows

6/6 Single Arm Strict Press

4 No Jump Burpees

:30/:30 second Samson Stretch

Specific Workout Primer

Build to Working Loads on the Dumbbells + Practice and Get Ready for Double Unders

16 Double Unders or Single Unders

4 Alternating Single Arm Devils Press

24 Double Unders or Single Unders

6 Alternating Single Arm Devils Press

PRVN Community Throwdown Workout #1: (Time)

For time:

10 Rounds of:

32 Double-Unders (A: 64 singles)

8 Alternating Single-Arm Devil’s Press

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

Time Domain: 8:00-13:00

Time Cap: 15:00

Score = Time

Stimulus:

A moderate-duration conditioning piece that tests coordination, shoulder endurance, and work capacity. The high-rep double-unders demand efficient rope management, while the single-arm devil’s presses challenge stability, core strength, and full-body power.

RPE: ~8/10 – Athletes should be working hard, pushing the pace, but still maintaining quality reps. Breathing should be heavy, but not completely maxed out.

Primary Objective: Maintain consistent sets of double-unders to minimize time spent on rest or missed reps.

Secondary Objective: Keep a smooth, steady cadence on devil’s presses—transitioning quickly between arms without pausing or losing core tension.

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 - HGX-FIT

View Public Whiteboard

A: Shoulder Press (Every :90sec
5x5 at 78%)

B: Shoulder shrugs (EMOM
5x8 at 80%)

C: Metcon (No Measure)

3 sets

10 DB Side angle lateral delt raises

10 DB Front delt raises

10 DB Arnold press

3 sets

10 BB Reverse curls

10 Plate tricep ext (behind the neck)

10 DBs Hammer curls

10 DBs Skull crushers

10 BB Drag curls

10 Diamond push-ups