Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

15min

Partner 1: 15 Box step ups and 15 weighted box squats

Partner 2: KB sumo deadlift

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10min

Partner 1: 100M walk

Partner 2: Knee tucks

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Paloff press - red band

Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

3 Sets, For Quality

1:00 minute Cardio Choice

10m/10m A-Skips + B-Skips

5/5 Running Wall Drill : Triplet Switch

10 Mountain Climber Lunge to Stretch

30 second Glute Bridge March

Metcon (3 Rounds for time)

"Cross Country"

Every 12:00 minutes, 3 Sets

500/425m Row or Ski

800m Run (A: 54/44 Cal Bike)

500/425m Row or Ski

Primary Objective: Complete each set in sub 9:00 minutes

Secondary Objective: Descending splits across all 3 sets

Stimulus: Lactate Threshold / Aerobic Capacity

RPE: 8/10

Mobility (No Measure)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 sets

10 DB cyclist squats

20 DB cossack squats

20 DB curtsy squats

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5 sets

10/10 BB reverse lunges

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5 sets

20 BB rollouts

Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

3 Sets, For Quality

10/10 Standing Pallof Press

20 Bear Plank Shoulder Taps

10 Medball Cleans

5 Hollow to Arch Rolls

Bench Press (Every 2:00 minutes, 5 Sets
1 x 5 @ 72%
1 x 5 @ 75%
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%

Percentage is based on your 1-rep max Bench Press )

C: Metcon (Time)

"Griddle Cake"

For Time

21-15-9

Toe to Bar

Shoulder to Overhead (Rx135/95, S 115/75)

Wall Balls (Rx 20/14, S 16/12) 10/9ft

Time Domain: 7:00-11:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Achieve best overall time

Secondary Objective: Break three times or less on each movement per set.

Stimulus: Barbell Cycling / Midline Stamina

Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training: Each section = 10min

DB farmers carry (high/low)

KB swings

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15/15 DB shoulder press

Ring rows

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15/15 DB bent over rows

DB hammer curls

Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

2 Sets, for Quality

250/200m Row

10 PVC Pass Throughs

10/10 second PVC Pipe Prayer Stretch

5/5 Single Arm Kettlebell Windmills

5/5 Kettlebell Halos

30 second Jump Rope Practice

Barbell Primer (2x through)

3 Pause Snatch Pull + Hang Power Snatch (Pause at Knee)

3 Snatch Pull with Pause at Extension + Power Snatch

3 Snatch Pull + Hang Power Snatch + TnG Power Snatch

Weight lifting (Weight)

Take 10:00 minutes to Establish a

Power Snatch + Hang Power Snatch + Power Snatch

*Complex is meant to be done unbroken

Goal = 85-90% of 1RM Power Snatch

Metcon (Time)

"Counting Cards"

4 Rounds for Time:

500/425m Row or Ski or 30/21 Cal Bike

50 Double Unders (A: 100 singles)

15 Hang Power Snatch

1:00 Rest

Barbell Load: (Rx 95/65, S 75/55)

Score = Time, Including Rest

Time Domain: 15:00-18:00 minutes

Time Cap: 22 Minutes

Primary Objective: Complete the workout in sub 18:00 minutes

Secondary Objective: Maintain unbroken sets of Double Unders and Hang Power Snatches

Stimulus: Lactic Threshold / Muscular Stamina

RPE: 8/10

Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Superset: 4 sets - time cap 12min

10 Pendlay rows

10/10 DB Gorilla rows

Superset: 4 sets - time cap 12min

10 BB shoulder shrugs

10/10 DB Arnold press

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10 Rounds - time cap 20min

5 chin-ups

10 Diamond push-ups

10 BB drag curls

10 BB skull crushers

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

1:00 minute Machine Choice

8 Dual Dumbbell Sumo Deadlifts

8 Scapular Pull-Ups

4/4 Lateral Box Step-Downs

Into

2 Sets

8 Barbell Good Mornings

8 Barbell Cossack Squats

4 Jumping Back Squats

Back Squat (Every 2:00 minutes, 5 Sets
1 x 5 @ 72%
1 x 5 @ 75%
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
Percentage is based on your 1-rep max Back Squat )

Metcon (AMRAP - Rounds and Reps)

"Third Wheel"

10:00 minute AMRAP

2-4-6-8.... Burpee Box Jump Overs

8 Dumbbell Squat Cleans

10 Chest to Bar Pull-Ups

Box Height: (Rx24/20, S 20/16″)

Dumbbells: (Rx50/35, S 40/25)

Goal: Complete the round of 10 Burpee Box Jump Overs.

Primary Objective: Complete the Dumbbell Squat Cleans and Chest to Bar movements in two sets or less.

Secondary Objective: Choose one of three movements to push the pace even though you need to slow down on the other two.

Stimulus: Quad Stamina / Interference

RPE: 8/10

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

8 sets (12min)

:20sec BB bicep curl

:10sec rest

:20sec DB push press

:10sec rest

:20sec DB front squats

:10sec rest

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Rest 5min

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AMRAP 16

50 Air squats

50 Reverse lunges

30 DB renegade rows

250M run

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

200m Run

5/5 Pendulum Lunges

10 Alternating Single Arm Kettlebell Swings

10 Mountain Climber to Lunge Stretch

3 Sets

20 second Stationary Banded Sprint

Rest 40 seconds between banded sprints

Metcon (Time)

"Flock of Seagulls"

2 Rounds with a Partner for Time

800m Run (A: 54/44 Cal Bike)

50 Burpees to Target, 6 inch above reach

50 American Kettlebell Swings

50 Goblet Lunges

Kettlebell: (Rx70/53, S 53/44)

Both partners will run together, but will split the rest of the workload. If a partner is back on the run before their partner they can begin to complete the required repetitions.

Time Domain: 16:00-25:00 minutes

Time Cap: 30:00 minutes

Primary Objective: Split all work after the run evenly in sets of 5+

Secondary Objective: Keep time to completion on each movement under 3:00 minutes

Stimulus: Muscular Stamina / Aerobic Capacity / Quad Burn

Metcon (Time)

Finisher: Anaerobic Power

Every 2:00 minutes, 5 Sets

100m Row Sprint for Time

Let ‘s see how fast you can go!

*Record fastest 100M