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)

3 Sets, For Quality

12/9 Calorie Machine

10 Alternating Box Step-Ups

8 Step-Down Box Jumps 24/20’’

6 Sliding Inchworms

B: Weight lifting (Weight)

8:00 minute EMOM

Muscle Snatch + Low Hang Power Snatch

Suggested starting load @ 40% of 1RM Snatch

Metcon (AMRAP - Rounds and Reps)

"Escalator"

13:00 minute AMRAP

1 Wall Walk

3 Power Snatch

5 Box Jump Overs (Rx30/24, S 24/20″)

Rounds 1-2: (Rx 95/65, S 75/55)

Rounds 3-4: (Rx135/95, S 115/75)

Rounds 5-6: (Rx155/105, S 125/85)

Rounds 7+: (Rx 185/125, S 155/105)

Primary Objective: Complete 6+ Rounds

Secondary Objective: Complete Rounds 1-4 as unbroken TnG Snatch Reps

Stimulus: Barbell Cycling / Power Output