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

Warm-up (No Measure)

3 Sets, For Quality

1:00 minute Row

5 Medball Cleans

10 Alternating Rotational Medball Slams

15 second Dead-Hang + 15 second Active Hang

1 "Barbell Complex"

"Barbell Complex"

3 High Hang Muscle Clean

3 Front Squats

3 Tall Cleans

3 Hang Squat Cleans

Weight lifting (Weight)

Power Clean + Hang Power Clean + Squat Clean

Every 90 seconds, 8 Sets

1+1+2 @ 70-75%

C: Metcon (Time)

"Free Solo"

6 Rounds for Time

4 Ring Muscle-Ups (A: 4 Strict Ring Dips +4 Strict Pull-Ups)

8 Power Cleans (Rx135/95, S 115/75)

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

Rest 1:00 minute between rounds

Time Domain: 1:30-2:00 / Set

Time Cap: 20:00 minutes

Primary Objective: Complete each round in 2:00 minutes or less

Secondary Objective: Consistent pace or slightly descending across all 6 rounds

RPE: 8/10

Stimulus: Gymnastics High Skill / Barbell Cycling / Leg Stamina

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

Warm-up (No Measure)

8:00 minutes for Quality

10/10 Arm Swings (Forward and Back)

5 Hollow to Arch Roll

:20/:2 seconds Single Leg Glute Bridge Hold

10 Scapular Push-Ups

Metcon (No Measure)

"Straight Shooter"

40:00 minute EMOM

minute 1: 16/12 Cal Row or Ski or 11/8 Cal Bike

minute 2: 50/50ft (15/15m) Crossbody High Low DB Carry (Rx50/35, S 40/25)

minute 3: 16/12 Cal Row or Ski or 11/8 Cal Bike

minute 4: 10 Shoot Throughs

Shoot throughs can be on Boxes, Plates, or Parallettes

Primary Objective: Keep the heart rate low to moderate and RPE at a 6/10 or lower

Secondary Objective: Keep a steady cadence on each movement with the goal of 45 seconds or less.

Stimulus: CrossFit Style Aerobic Muscular Stamina

RPE: 5/10

Recovery (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

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 - Legends

Metcon (No Measure)

Partner training:

15min

DBs Farmers Carry (high/low)

Box step ups

****

15min

Ring rows

10 Box push-ups

10/10 Arnold press

****

15/15 Red band Paloff press

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)

Pendlay rows

5x8 at 80% of 1RM

Between sets: 8/8 SA DB bent over rows

****

BB lunges (Fwd and reverse)

4 sets

10 reps per leg - fwd lunge to reverse lunge

Between sets: Weighted glute bridges

****

3 sets

15 BB bicep curls

15 BB supinated shoulder to overhead

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

Warm-up (No Measure)

3 Sets, For Quality

12/9 Calorie Machine

10 Alternating Box Step-Ups

8 Step-Down Box Jumps 24/20’’

6 Sliding Inchworms

B: Weight lifting (Weight)

8:00 minute EMOM

Muscle Snatch + Low Hang Power Snatch

Suggested starting load @ 40% of 1RM Snatch

Metcon (AMRAP - Rounds and Reps)

"Escalator"

13:00 minute AMRAP

1 Wall Walk

3 Power Snatch

5 Box Jump Overs (Rx30/24, S 24/20″)

Rounds 1-2: (Rx 95/65, S 75/55)

Rounds 3-4: (Rx135/95, S 115/75)

Rounds 5-6: (Rx155/105, S 125/85)

Rounds 7+: (Rx 185/125, S 155/105)

Primary Objective: Complete 6+ Rounds

Secondary Objective: Complete Rounds 1-4 as unbroken TnG Snatch Reps

Stimulus: Barbell Cycling / Power Output

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)

Unilateral: Single arm

5 sets

15/15 DB Incline bench press

15/15 DB Arnold press

15/15 DB Rear flys

****

4 sets

12 DBs Close press

12 DB's Tate press

12 DBs Deficit push-ups

****

5 sets

10/10 KB/DB Cossack squats (hold for :03sec)

10/10 KB/DB Curtsy squats

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 - Legends

Metcon (No Measure)

EMOM

KB swings

KB high pull

KB/DB bent over row

DB shoulder press

KB farmers carry

1min rest

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

Warm-up (No Measure)

10:00 minutes for Quality

10/8 Calorie Row

8/8 Single Arm KB Push Press

8/8 Single Arm KB Front Squat

10 Alternating Goblet Cossack Squats

8 Scapular Pull-Ups *Slow and controlled

8/8 Single Arm Ring Rows

B: Push Press (5:00 minute EMOM
3 Push Press @ 70%

Rest 2:00 minutes
See B1 for front squats )

B1: Front Squat (5:00 minute EMOM
3 Front squats @ 70%

)

C: Metcon (AMRAP - Reps)

"Climbing"

9:00 minute AMRAP

6-9-12-15... Thrusters (Rx 95/65, S 75/55)

9 Chest to Bar Pull-Ups

12/9 Cal Row or Ski or 8/6 Cal Bike

Score: Reps

Primary Objective: Get to round of 18 Thrusters. The focus is to find a weight that we can move unbroken through the round of 12.

Secondary Objective: Complete each round on the rower in under 45 seconds. Avoid big sets on the chest to bar. Plan for smaller sets with short breaks.

Stimulus: Open Primer / Glycolytic

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

Jump Rope (R1: 30 Single Unders, R2: 30 Running Single Unders, R3: 30 Double Unders)

10/10 Banded Pallof Press

10/10 Staggered Stance Single KB Deadlift

5 Burpee Broad Jumps for Distance

B: Deadlift (Every 3:00 minutes, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 5RM
All sets TNG)

Metcon (Time)

“Quicksand”

6 Rounds

6 Burpee Dual DB Power Cleans

36 Double Unders (A: 72 Singles)

Directly into

4 Rounds

12 Dual DB Deadlift

12 Lateral Burpees Over DB

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

Time Domain: 11:00-15:00

Time Cap: 18:00 minutes

Primary Objective: Complete each segment in under 8:00 minutes

Secondary Objective: Maintain unbroken movements throughout

Stimulus: Posterior Chain / Anaerobic

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)

Every 2:30 for 23:00 (10 rounds)

10 DBs burpee down ups (50/35)

8 DBs front squats

6 DBs shoulder to overhead

***Goal is unbroken each round. Work to rest 1:1