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

400m Run

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 PVC Pipe Standing Prayer Stretch

10 PVC Pipe Standing Thoracic Rotations

5 Seated Box Jumps to High Box

B: Power Snatch (0:00-8:00 minutes
5 Power Snatch @ 70%
4 Power Snatch @ 75%
3 Power Snatch @ 80%
2 Power Snatch @ 85%
1 Power Snatch @ 90%

Rest 2:00 minutes and transition loads for the conditioning session )

C: Metcon (Time)

At the 10:00 minute mark complete:

"Burnt Britches"

For Time:

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

15 Power Snatch (Rx135/95, S 115/75)

Time Domain: 5:00-9:00 minutes

Time Cap: 10:00 minutes

Primary Objective: Complete the run @ Mile Race Pace

Secondary Objective: Start the Power Snatches with at least 5 TnG Reps to complete the 15 reps to finish the workout.

Stimulus: Sprint Couplet / Barbell Cycling