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