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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)
2-3 Sets, For Quality
1:00 Cardio Choice
6 /6 Half Kneeling KB Windmi ll
2 Wall Walks + 10 Wall Facing Shoulder Taps
10 Bar Kip Swings
10 Second Tuck L-Hang
B: Gymnastic Skills (Toes To Bar)
C: Metcon (AMRAP - Rounds and Reps)
In Teams for Two
AMRAP 20min
250m Run or Row (together)
20 Box jumps or step ups
20 Toes to Bar or Hanging knee Raises
*split work as needed
Primary Objective: Limit rest between any movements and partner.
Secondary Objective: Keep each round of done unbroken.
Stimulus: Grip / Forearm Stamina / Team Workout and Communication
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)
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
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
1:00 minute Row: Increase Intensity on Each Set
10 Cossack Squats
:30 second Glute Bridge Hold
1 “Barbell Complex”
“Barbell Complex”
3 Clean Grip Deadlift
3 Hang Clean High Pulls
3 Hang Muscle Cleans
3 Front Squats
3 Push Press
10 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps for Max Height
B: Metcon (2 Rounds for time)
"Battery Power"
Every 15:00 minutes, 2 Sets (30:00 minutes Total)
30/24 Cal Row or Ski or 21/17 Cal Bike
6 Clean and Jerks @ 75%
20/16 Cal Row or Ski or 14/12 Cal Bike
4 Clean and Jerks @ 80%
10/8 Cal Row or Ski or 7/5 Cal Bike
2 Clean and Jerks @ 85%
% Based on 1-Rep Clean and Jerk
*Score = Combined Working Time
Time Domain: 7:00-10:00 minutes/ Set
Time Cap: 12:00 minutes/ Set
Primary Objective: Complete each set as fast as possible
Secondary Objective: Consistent splits across both sets
Stimulus: Strength-Speed Endurance
RPE: 8/10 (Higher RPE for the loading today)
C: Recovery (No Measure)
Time permitting:
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
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 - Legends
Metcon (No Measure)
Partner training
20min
Partner 1: 12 Box step ups and 12 box squats
Partner 2: 10/10 Banded leg ext.
****
Partner 1: 100M walk
Partner 2: Knee tucks
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 - HGX-FIT
Metcon (No Measure)
5 Sets - Same weight
12 Pendlay rows
12 Bent over rows
12 Yates rows
****
4 Sets
12/12 DB SA Arnold press - seated straight leg
12/12 DB SA bent over rows
****
3 Sets
15/15 Fulcrum DL
****
2 Sets
50 Weighted sit-ups (unbroken)
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)
2 Sets, For Quality:
30 second Passive Hang
10 Banded Pull-Aparts
5 Ring Push-Ups @ 41x1 Tempo
10 Banded Glute Bridge Marches
5/5 Lateral Box Step-Down
B: Bench Press (Every 90 seconds, 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%
Set 5: 1 Rep @ 85%
Set 6: 1 Rep @ 90% )
C: Metcon (Time)
"Spider Monkey"
For Time:
10-9-8-7-6-5-4-3-2-1
Unbroken Chest to Bar Pull-Ups
*7 Box Jump Overs (Rx24/20, S 20/16″) after each set
*** OR
“Daddy Gorilla” [Strength Variant]
For Time:
10-9-8-7-6-5-4-3-2-1
Unbroken Strict Pull-Ups
*6 Dual DB Front Rack Step-Ups Each Set
(Rx24/20, S 20/16″), (2x (Rx50/35, S 40/25))
Time Domain: 6:00-9:00 minutes
Time Cap: 10:00
Primary Objective: Unbroken Chest to Bar Pull-Ups, limiting time jumping back up to the bar.
Secondary Objective: Quick on the box even if you will need a little more time jumping back up to the bar. Practice efficiency and rhythm here.
Stimulus: Sprint Couplet / Gymnastics Density
RPE: 9/10
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 )
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 - Legends
Metcon (No Measure)
100M DB farmers carry (high/low)
10/10 DB SA hang cleans
10/10 DB SA Arnold press
10/10 DB SA hang clean to overhead
10/10 DB SA bent over rows
10/10 DB SA hammer curls
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 - HGX-FIT
Metcon (No Measure)
5 sets - time cap 15min
10 DB Pullovers (bench)
10 DBs Close grip press (floor)
10 DBs Tate press (floor)
***
5 sets - time cap 10min
10 DBs Glute bridge press
10 DBs Deficit push-ups (hands on DB head)
***
3 Supersets - time cap 8min
20 BB Reverse curls
20 BB Shoulder to overhead
***
3 Supersets - time cap 8min
“21”
20 BB Supinated shoulder to overhead
***
Time remaining: Fulcrum DL
15/15 per side