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

30 second Goblet Squat Ankle Mobility

5 Hang Muscle Snatch

5 Behind the Neck Snatch Grip Push Press

5 Overhead Squats

5 Snatch Balance

B: Hang Snatch (Every 2:00 minutes, 5 Sets
2 Hang Squat Snatch

Starting @ 70-75% of 1RM Squat Snatch and Increasing to a heavy double for the day )

C: Metcon (Time)

"Momentum"

5 Rounds for Time:

15 Toes to Bar

12 Overhead Squats (Rx 95/65, S 75/55)

13/10 Cal Row or Ski or 9/7 Cal Bike

Rest 1:00 minute between rounds

Time Domain: 11:00-15:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Complete each round in 2:00 minutes or less

Secondary Objective: Consistent pace or slightly descending across all 4 rounds

RPE: 8/10

Stimulus: Midline / Leg Stamina, Glycolytic Intervals