Announcements

Uniquely Abled Fitness Program Starts 3/3

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

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

40 seconds Cardio Choice

10 Alternating Samson Lunge

8/8 Suitcase Kettlebell Deadlifts

20/20 second Single Leg Glute Bridge Hold

B: Metcon (4 Rounds for time)

"Talk the Talk, Walk the Walk"

Every 10:00 minutes, 4 Sets

35/23 Cal Row or Ski or 24/18 cal Bike

20 Single DB Box Step-Overs (Rx24/20, S 20/16″) (Rx50/35, S 40/25)

35/23 Cal Row or Ski or 24/18 cal Bike

200ft Sandbag Carry (Rx150/100, S 75/50)

Time Domain: 7:00-9:00 minutes / Sets

Time Cap: 9:00 / Set

Primary Objective: Finish each set in under 8:30 minutes

Secondary Objective: Complete each set within the goal time domain maintaining an RPE at 7/10, at most 8/10

Stimulus: Aerobic Base / Muscular Stamina / Volume Build

C: Accessories (Time permitting:
4 Sets : For Quality
20/20 second GHD Pallof Press Hold
20/20 seconds Copenhagen Plank
10 Plank Hip Drops , Slow and Controlled )