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