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