Workout of the day

Announcements

Next HGX Apparel oder Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up: 

3 Sets

:30 second Easy Row

:20 second Moderate Row

:10 second Hard Row @ Goal Pace

–

2-3 Sets: For Quality

10 Alternating Knee Hug + Lunge and Twist

8 Barbell Bradford Presses

6 Reactive Quarter Squat Jumps

40 second Plank Hold

Strength Superset (10 Rounds for weight)

Every 3:00 x 5 Sets

6/6 Dual Dumbbell Bulgarian Split Squat

6 Push Press @ 70%+ of 1RM Push Press
*Maintain a 20x1 Tempo for Both movements

Tempo-focused lower-body unilateral work combined with shoulder-to-overhead, emphasizing control and stability.

Row Conditioning (4 Rounds for time)

Every 4:00 x 4 Sets

500m Row

Score = Average Time / Set
--

Time Domain: 1:30-2:15/ interval

Time Cap: 2:30 / interval

Primary Objective: Achieve consistent 500m row times across all four sets, aiming for minimal drop-off in pace from the first interval to the last.

Secondary Objective: Have your last 500m Row be your fastest Interval of the Day

[Row Conditioning: Levels] (4 Rounds for time)

Level 1:

Every 4:00 x 4 Sets

400/350m Row

Big Class:

Sub Any Machine / Time Domain 1:30-2:15

500m Ski / 1000m Bike Erg / 30/22 Cal Echo Bike

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

Optional Accessories (Checkmark)

4 Sets, For Quality

8-10 Reverse Nordic Curls

100ft (30m) Sled Push

100ft (30m) Reverse Sled Drag

100ft (30m) Dual Kettlebell Front Rack Carry

Load: Choice across all movements

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

500 row, ski or run

Everyone does birthday burpees for Zach!

2x:

10 light db push press

10 banded pull aparts

Bench Press (5x4
Build over sets
*Work with a partner and practice spotting)

On the 2.5 min or whatever makes sense 🙂

Happy Birthday Zach!!! (No Measure)

AMRAP 12-15 min

100 m plate overhead carry

10 air squats or squats to box (Dallas pull to stand or bench dips)

5/5 plate around the worlds/halos

100 m jog/wheel

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Couplets: Back (Increase load per round)

Every :90sec for 9min

6-8 Pendlay rows

12 DBs Alt bent over rows

Rest 2min

Every :90sec for 9min

6-8 Bent over rows

12 DBs Alt Gorilla rows

Rest 2min

Every :90sec for 9min

6-8 Yates rows

12 DBs Alt Renegade rows

B: Metcon (No Measure)

Arms: Biceps

3 Supersets

8 BB bicep curls (weighted)

8 DBs hammer curls (Tempo: 3.1.3.1)

Rest 1min b/t sets

3 Supersets

8 BB reverse curls (weighted)

8 DBs hang bicep curls (Tempo: 3.1.3.1)

Rest 1min b/t sets

3 Supersets

8 BB drag curls (weighted)

8 DB seated preacher curls

B: Metcon (No Measure)

Remaining time:

150 Abmat sit-ups

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up

2:00 Row @ Easy Pace

—

2 Sets: For Quality

6 Walking Inchworm Push-Ups

10 Cross-Over Box Step-Overs

6/6 Single Leg Barbell Romanian Deadlifts

1 Wall Walk + 10 second Wall Facing Handstand Hold

Specific Workout Primer

Take 3-5 minutes to build to working loads on the Deadlift

Completing 2-3 Box Jump Overs and 2-3 Pike Push-Ups between sets as you build loads

–

5-3-1

Deadlift @ Weight #1

Box Jump Overs

1-1-1 Wall Walk

–

1-2-3

Deadlift @ Weight #2

Box Jump Overs

Handstand Push-Ups

Rest 3-5 minutes before jumping into their heat and starting the workout.

PRVN Community Throwdown Workout #4:  (Time)

For Time:

21-15-9

Deadlifts (Rx 185/125, S 155/105)

Box Jump Overs (Rx24/20, S 20/16″)

7-5-3 Wall Walk to 10’’ inch off Wall

-1:00 Rest-

9-15-21

Deadlift (Rx 225/155, S 165/125)

Box Jump Over

Handstand Push-Ups
-

Time Domain: 12:00-18:00

Time Cap: 20:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

Athletes should expect to push hard through both segments, with a brief rest to recover partially. The combination of heavier deadlifts and inverted movements (wall walks/HSPU) will quickly elevate heart rate and fatigue.

Secondary Objective: Move smoothly between exercises with minimal transition time. Controlling the heart rate and breathing after box jump overs will be critical for the subsequent gymnastics movement (wall walks or HSPU), where precision and technique are key.

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

3x w/ partner

10 sit-ups (total)

10 wb passes over bar

10 plank high fives

Hang Power Snatch (Warm up w/ pvc
5x3)

AMRAP 12 (AMRAP - Rounds and Reps)

2 kettlebell swings

2 push-ups (db push press?)

2 box jumps/kb rainbow transfer

2 jumping pull ups or ring rows

Add 2 reps to all movements each round

Announcements

Next HGX Apparel order Feb

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 (2 Rounds for weight)

A1. 8-10 Staggered Stance RDL w/Hip IR

A2. 8-10 Bent Over 3-Point Rows (ea side)

B: 3 Sets (2 Rounds for weight)

B1. 10-12 Heel-Elevated Adductor Goblet Squats

B2. 100' Offset FR/Farmer Carry (ea side)

C: Metcon: 10min AMRAP (AMRAP - Rounds and Reps)

1min Cals on Machine

8-10 DB Z Press / Seated DB Press

30-45 sec Side Plank (ea side)

Cooldown (No Measure)

Adductor Rockbacks

Sigle Leg Forward Fold

Elevated Child's Pose