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)

10:00 minutes for Quality

10/8 Calorie Row

8/8 Single Arm KB Push Press

8/8 Single Arm KB Front Squat

10 Alternating Goblet Cossack Squats

8 Scapular Pull-Ups *Slow and controlled

8/8 Single Arm Ring Rows

B: Push Press (5:00 minute EMOM
3 Push Press @ 70%

Rest 2:00 minutes
See B1 for front squats )

B1: Front Squat (5:00 minute EMOM
3 Front squats @ 70%

)

C: Metcon (AMRAP - Reps)

"Climbing"

9:00 minute AMRAP

6-9-12-15... Thrusters (Rx 95/65, S 75/55)

9 Chest to Bar Pull-Ups

12/9 Cal Row or Ski or 8/6 Cal Bike

Score: Reps

Primary Objective: Get to round of 18 Thrusters. The focus is to find a weight that we can move unbroken through the round of 12.

Secondary Objective: Complete each round on the rower in under 45 seconds. Avoid big sets on the chest to bar. Plan for smaller sets with short breaks.

Stimulus: Open Primer / Glycolytic