February 20, 2024 - No Comments! Legends – Tue, Feb 20 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 - Legends Metcon (No Measure) EMOM KB swings KB high pull KB/DB bent over row DB shoulder press KB farmers carry 1min rest
February 20, 2024 - No Comments! HGX-FIT – Tue, Feb 20 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) Unilateral: Single arm 5 sets 15/15 DB Incline bench press 15/15 DB Arnold press 15/15 DB Rear flys **** 4 sets 12 DBs Close press 12 DB's Tate press 12 DBs Deficit push-ups **** 5 sets 10/10 KB/DB Cossack squats (hold for :03sec) 10/10 KB/DB Curtsy squats
February 19, 2024 - No Comments! Functional Fitness – Mon, Feb 19 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
February 18, 2024 - No Comments! HGX-FIT – Sun, Feb 18 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
February 16, 2024 - No Comments! Functional Fitness – Fri, Feb 16 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
February 15, 2024 - No Comments! Legends – Thu, Feb 15 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
February 15, 2024 - No Comments! HGX-FIT – Thu, Feb 15 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
February 15, 2024 - No Comments! Functional Fitness – Thu, Feb 15 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
February 14, 2024 - No Comments! Functional Fitness – Wed, Feb 14 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
February 13, 2024 - No Comments! Functional Fitness – Tue, Feb 13 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
