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

A: Warm-up (No Measure)

3 Sets, For Quality

Jump Rope (R1: 30 Single Unders, R2: 30 Running Single Unders, R3: 30 Double Unders)

10/10 Banded Pallof Press

10/10 Staggered Stance Single KB Deadlift

5 Burpee Broad Jumps for Distance

B: Deadlift (Every 3:00 minutes, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 5RM
All sets TNG)

Metcon (Time)

“Quicksand”

6 Rounds

6 Burpee Dual DB Power Cleans

36 Double Unders (A: 72 Singles)

Directly into

4 Rounds

12 Dual DB Deadlift

12 Lateral Burpees Over DB

Dumbbell Load: (Rx50/35, S 40/25)

Time Domain: 11:00-15:00

Time Cap: 18:00 minutes

Primary Objective: Complete each segment in under 8:00 minutes

Secondary Objective: Maintain unbroken movements throughout

Stimulus: Posterior Chain / Anaerobic

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 - HGX-FIT

Metcon (No Measure)

Every 2:30 for 23:00 (10 rounds)

10 DBs burpee down ups (50/35)

8 DBs front squats

6 DBs shoulder to overhead

***Goal is unbroken each round. Work to rest 1:1

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

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)

3 Sets, For Quality

6/6 Kettlebell Windmill

10 Banded Scapular Push-Ups (Slow and Controlled)

30 second Glute Bridge Hold

12 Kettlebell Goblet Good Mornings

:20/:20 second Side Plank

B: Bench Press (Every 3:00 minutes, 5 Sets
5 Bench Press
Start @ 70% and increase to a 5 Rep Max )

C: Metcon (Time)

"Bulky Diane"

For Time

15-12-9

Strict Handstand Push-Ups (A: Box Piked Handstand Push-Ups)

Deadlift (Rx 315/205, S 245/175)

Time Domain: 4:00-7:00 minutes / Sets

Time Cap: 10:00 minutes

Primary Objective: Complete each movement in 3 sets or less

Secondary Objective: Complete as fast as possible

Stimulus: Anaerobic / Sprint Couplet

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 - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training

20min

Partner 1: 15 Box step ups and 15 weighted box squats

Partner 2: Banded leg ext. (switch legs every 10 reps)

****

Partner 1: 100M walk

Partner 2: Knee tucks

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 - HGX-FIT

Metcon (No Measure)

Strict shoulder press

10min to find 5RM

****

2 sets at 90% of your 5RM (above)

Strict shoulder press

5 reps with :05sec eccentric (from top to shoulder)

****

3 sets

12 DBs front delt raises

12 DBs rear delt raises

12 Lu raises

****

Pendlay rows

10min to find 5RM

Then 3x5 at 90%

****

Time permitting: Core

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)

3 Sets: For Quality

200m Run

25ft (8m) A-Skips

25ft (8m) B-Skips

3-5 x Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

9/7 Calorie Row Ski or Bike

B: Metcon (4 Rounds for reps)

"Flyin High"

4 Sets

4:00 AMRAP

1:00 Max Unbroken Sets of 5 Chest to Bar Pull-Ups

400m Run (A: 27/22 Cal Bike)

-Max Calorie Row Ski or Bike in the Remaining Time

Rest 2:00 minutes between sets

Score = Total Reps (Combined Reps of Chest to Bar + Row Calories)

Primary Objective: Complete 3+ Sets of 5 Unbroken Chest to Bar in the Minute

Secondary Objective: Complete 18/15+ Calories in the Remaining time of each AMRAP

Stimulus: Gymnastics Skill Efficiency / Lactate Threshold / Aerobic Capacity

RPE: 8/10

C: Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

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 - Legends

Metcon (No Measure)

Back: 10min

10/10 DB bent over rows

10/10 Red band SA lat pulls

10 Red band lat pulls

****

Shoulders: 10min

10/10 DB Arnold press

10/10 DB high pull

15 reps each letter “Y,T,W”

****

Arms: 10min

10/10 DB hammer curls

15 Red band tricep ext.

10 Wall push-ups

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 - HGX-FIT

Metcon (No Measure)

Bench: 5/3/1, 5/3/1 wave (percentage from 1RM)

75%/80%/85%

80%/85%/90%

Immediately into..

8 DB pullovers

****

Arms/Tricep Superset: 3 sets

8 DBs Skull crushers

8 Diamond push-ups

Max effort - DBs close grip press

****

Arms/Biceps Superset: 3 sets

8 DBs Hammer curls

8 DBs Zottman curls

8 BB Wrist curls (behind )

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)

3 Sets, For Quality

30 seconds Jump Rope Practice

25/25ft (8/8m) Lateral Band Walk

25/25ft (8/8m) Banded Monster Walk

30 seconds Banded Glute Bridge March

30 seconds Banded Psoas March

B: Back Squat (Every 3:00 minutes, 5 Sets
5 Back Squats
Start @ 70% and increase to a 5 Rep Max )

C: Metcon (Weight)

“Walking Tall”

16:00 EMOM

Minute 1: 10 Front Rack Reverse Lunges for load

Minute 2: 15 GHD Sit-ups (A: Abmat Sit-Ups)

Minute 3: 50 Double Unders or 30 Crossover Singles

Minute 4: Rest

Front Rack Reverse Lunges are from the Rack

Suggested Starting Load (Rx135/95, S 115/75)

*Record heaviest front rack lunge

Primary Objective: Front Rack Lunge Loading

Secondary Objective: Complete the Double Unders or Crossover Singles unbroken

Stimulus: Leg Strength / Midline Conditioning

RPE: 6/10