Announcements

Uniquely Abled Fitness Program Starts 3/3

2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/

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HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Cardio Choice

10 Deep Squat Thoracic Rotations

15 Banded Good Mornings

10 Medball Cleans

3 Banded Overspeed Jumps

B: Back Squat (Every 2:00 minutes, 9 Total Sets ( 3 Waves)
Set 1: 5 Reps @ 77-80-82%
Set 2: 3 Reps @ 80-82-85%
Set 3: 1 Rep @ 82-85-87%
Based on your 1-rep max Back Squat.
*follow the set percentages or increase by 5-10#. One set = 9 reps)

C: Metcon (AMRAP - Rounds and Reps)

"Full Tilt"

9:00 minute AMRAP

9 Deadlifts (Rx 225/155, S 165/125)*

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

Primary Objective: Complete each movement unbroken

Secondary Objective: Complete 6+ Rounds

Stimulus: High Intensity Couplet / Muscular Stamina + Endurance

RPE: 8/10

*Our primary objective today is to pursue intensity by aiming for unbroken sets with swift transitions between movements. To achieve this, we need to adjust the loads to approximately 40-50% of our 1RM Deadlift. The key here is to maintain a pace faster than 90 seconds per round, which would equate to completing 6 or more rounds