21Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Mobility and Body Heat (4 minutes)
2:00 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
:30/:30 Deep Lunge Ankle Mobilization
:30/:30 Banded Front Rack Stretch
General + Specific Prep (4-6 minutes)
2 Sets:
8 Box Step-Ups + 6 Box Jumps (Step-Down)
6 Tall Muscle Cleans + 6 Barbell Front Squats
:15 second Passive Hang + :15 second Active Hang
8 Ring V-Outs
8 Ring Rows
"Blackhole" (Time)
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Toes to Bar
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Chest to Bar Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Bar Muscle Ups
Box: (Rx24/20, S 20/16″)
Barbell: (Rx 95/65, S 75/55)
Score: Time
Goal: 18:30 - 25:00
Time Cap: 25 minute Time Cap
Stimulus: Open Style 3 Part Workout with escalating gymnastics complexity.
RPE: 8/10
Primary Objective: Push the Early Rounds
Secondary Objective: Intelligent Bar Muscle Up Approach
Optional Accessories (Checkmark)
5 Sets: For Quality
12-16 GHD Sit-Ups
:16/:16 Second Side Star Plank
:16/:16 Second Copenhagen Plank
21Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
250 jog/wheel
Stretches:
updog/downdog
bird dog
thoracic rotation
scorpion
superman
hollow
v-up or alternating v-up
plank shoulder tap
Power Clean (5x2)
Friday Workout! (Time)
3 rounds
10 hang power cleans 35#/45#
10 hanging knee raises/pull to bar
Rest 2 min
2 rounds
10 hang power cleans 45#/65#
10 jumping pull-ups/ring rows
Rest 2 min
1 round
10 hang power cleans 55#/75#
10 pull-ups
20Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 sets
10/10 DBs Gorilla rows
10/10 DBs Renegade rows with a twist
12/12 DB Plank pull through
4 sets
10 BB weighted bicep curls
10 DBs tempo bicep curls (3.1.3.1)
4 sets
10 BB weighted reverse curls
10 DBs tempo hammer curls (3.1.3.1)
3 sets
10 BB weighted drag curls
10/10 DB seated tempo preacher curls (3.1.3.1)
20Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
General /Specific Movement Prep (3-5 minutes)
2 Sets: For Quality
:30 second Row
4 Inchworm to Hollow Hold (1-2sec)
:30 Second Shuttle Runs
8 Barbell Romanian Deadlifts
6 Tall Muscle Cleans
4 Hang Power Cleans
–
Barbell Primer: Add Loads to Bar in order to have it off the floor (6-8 minutes)
3 Pause Power Clean
3 Slow Pull Power Clean
3 Power Clean
–
Then Build Towards Working Loads
*Focus for the primer is maintaining a quality set-up position, staying over the bar and driving into the final extension of the lift keeping the bar close and moving into a quality catch position in the front rack.
"Singularity" (AMRAP - Rounds)
40:00 EMOM
minute 1: 13/10 Cal Row or Ski 9/7 Cal Bike
minute 2: 3 Wall Walks
minute 3: 6 Shuttle Run
minute 4: 3 Power Cleans
Barbell: (Rx 225/155, S 165/125)
--
Goal: Each movement should be completed in 40-50 seconds , leaving time to recover before the next minute begins.
Stimulus: This workout is a moderate to high-intensity aerobic piece with skill and strength components . Athletes will need to pace their row and shuttle runs while staying composed on the wall walks and power cleans.
RPE: 7/10
Primary Objective: Maintain consistent effort across all 10 rounds , ensuring each movement is completed within the minute.
Secondary Objective : Manage heart rate and breathing to avoid burnout. Smooth transitions and efficient movement will be key to lasting the full 40 minutes.
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
20Feb
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: I GO - YOU GO
60 BB Shoulder to overhead (10 reps each person)
500M weighted walk (together)
12 DBs Arnold press
250M weighted walk
19Feb
Announcements
HGX Intermural Open Feb 28-March 14
Strong First Workshop March 8th 10am-12pm & 1-5pm
HomeGrown AthletX - Functional Fitness
Warm-Up:
General Warm-Up: (4-6 minutes)
2 Sets: For Quality
12 Banded Pull Aparts
12 second Hollow Hold
6 Inchworm Push-Ups
12 Down Dog Toe Touch
10/10 Single Leg Glute Bridges
Specific Warm-Up ( 6-8 minutes)
3 Sets: For Quality
10 Glute Hip Thrust Off Bench
8 Barbell Bench Press, Building Loads
10 second Ring Support Hold
8 Dual Kettlebell Deadlifts, Building Loads
100ft Farmers Carry
Bench Press (Bench Press
Take 10 minutes to Establish a 10 Rep Max
)
We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.
"Event Horizon" (Time)
Every 4:00 x 4 Sets
20 GHD Sit-Ups
15/10 Ring Dips
15 Dual DB/KB Deadlifts
100ft Dual DB/KB Farmers Carry
DB: (Rx50/35, S 40/25)
KB: (Rx53/35, S 44/26)
Score = Slowest Time / Set
--
Goal: Each round should be completed in 2:30-3:15 , allowing at least 45 seconds of rest before the next interval.
Stimulus: This workout is a moderate to high-intensity interval piece focusing on midline strength, upper-body gymnastics endurance, and grip stamina. The goal is to move efficiently through each movement while minimizing unnecessary rest.
RPE: 7/10
Primary Objective: Complete each round with consistent pacing and minimal breakdown in movement quality , ensuring sufficient rest before the next set.
Secondary Objective: Manage grip fatigue by staying efficient in the Farmers Carry and Deadlifts. Keeping a steady pace and limiting unnecessary re-gripping will be key to success.