Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minutes : For Quality
30 second Goblet Squat Ankle Mobility
5 Hang Muscle Snatch
5 Behind the Neck Snatch Grip Push Press
5 Overhead Squats
5 Snatch Balance
B: Hang Snatch (Every 2:00 minutes, 5 Sets
2 Hang Squat Snatch
Starting @ 70-75% of 1RM Squat Snatch and Increasing to a heavy double for the day )
C: Metcon (Time)
"Momentum"
5 Rounds for Time:
15 Toes to Bar
12 Overhead Squats (Rx 95/65, S 75/55)
13/10 Cal Row or Ski or 9/7 Cal Bike
Rest 1:00 minute between rounds
Time Domain: 11:00-15:00 minutes
Time Cap: 18:00 minutes
Primary Objective: Complete each round in 2:00 minutes or less
Secondary Objective: Consistent pace or slightly descending across all 4 rounds
RPE: 8/10
Stimulus: Midline / Leg Stamina, Glycolytic Intervals