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

200m Run

5/5 Pendulum Lunges

10 Alternating Single Arm Kettlebell Swings

10 Mountain Climber to Lunge Stretch

Into..

3 Sets

20 second Stationary Banded Sprint

Rest 40 seconds between banded sprints

Metcon (Time)

"Flock of Seagulls"

2 Rounds with a Partner for Time

800m Run (A: 54/44 Cal Bike)

50 Burpees to Target, 6 inch above reach

50 American Kettlebell Swings

50 Goblet Lunges

Kettlebell: (Rx70/53, S 53/44)

Both partners will run together, but will split the rest of the workload. If a partner is back on the run before their partner they can begin to complete the required repetitions.

Time Domain: 16:00-25:00 minutes

Time Cap: 30:00 minutes

Primary Objective: Split all work after the run evenly in sets of 5+

Secondary Objective: Keep time to completion on each movement under 3:00 minutes

Stimulus: Muscular Stamina / Aerobic Capacity / Quad Burn

Metcon (Time)

Finisher: Anaerobic Power

Every 2:00 minutes, 5 Sets

100m Row Sprint for Time

Let ‘s see how fast you can go!

*Record fastest 100M