Announcements

Uniquely Abled Fitness Program Starts 3/3

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

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

30 second Jump Rope Practice

8 Walking Inchworm to Hollow

10 Alternating Dead-Bugs

12 Plank Shoulder Taps

14 Second Ice Skater Hops

B: Gymnastic Skills (Freestanding Hold Drills and Skills
4 Sets
1:00 minute : Accumulated Handstand Hold
1:00 minute: Rest

Scale:
-Block Assist Freestanding Handstand Hold
-Box Piked Handstand Hold
-Wall Facing Handstand Hold )

C: Metcon (Time)

"Wrong Way"

For Time

25 Burpees to Target 9/8ft

50 Abmat Sit-Ups

10 Wall Walks

100 Double Unders (A: 200 singles)

10 Wall Walks

50 Abmat Sit-Ups

25 Burpees to Target 9/8ft

Burpees to Target = First Set, right side to the wall, second set, left side to the wall.

9ft Target if you are 5'11 or Taller, 8ft Target if you are 5'11 or Shorter,

Time Domain: 13:00-18:00 minutes

Time Cap: 20:00 minutes

Primary Objective: Complete the workout in under 18:00 minutes

Secondary Objective: Complete the second half of the workout faster than the first half.

Stimulus: Midline Conditioning + Aerobic Stamina

D: Accessories (Time permitting:
4 Sets, For Quality
10 Supine Leg Raises
:30/:30 Second Side Plank
10 Ring V-Outs )