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)

2 Rounds or 8:00 minutes

2:00 Cardio of choice (60sec ez, 40sec mod, 20sec hard)

25ft/side SA Bottoms Up KB Carry

10/side SL Glute Bridge Off Bench

8/side Quadruped Thoracic Rotations

5 x (2 Push-Up + 4 Mountain climber lunges)

B1: Deadlift (15:00 minute EMOM, Alternating Movements
minute 1: Deadlift
minute 2: Push Press
minute 3: Rest

Deadlift
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90% )

B2: Push Press (
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90% )

C: Metcon (AMRAP - Rounds and Reps)

“New Perspective”

10:00 minute AMRAP

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

14 Alternating DB Snatches (Rx50/35, S 40/25)

20/16 Cal Row or Ski or 18/13 Cal Bike

Primary Objective: Complete 4+ Rounds

Secondary Objective: Keep transitions between movements to under 10 seconds throughout the workout

Stimulus: Shoulder Stamina / High Intensity

RPE: 8/10

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)

500M walk

100M Farmers carry (2 DBs offset)

10/10 Stagger stance RDL

10/10 Bent over rows

10/10 Hammer curls

10/10 Arnold press

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)

10min build a heavy 3rep

Immediately into…

5x5 at 85%

****

4 sets

8 DB heavy pullovers

8/8 SA bench or floor press

8/8 SA standing flys

****

4 sets

12 DB crush grip skull crushers

12 DB tall kneeling crush grip bicep curl

****

3 sets

Max effort WB windshield wipers (on the floor)

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

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes : For Quality

:30 second Machine of Choice

8 Ring V-Outs

8 Bar or Ring Kip Swings

10 Alternating V-Ups

10 Alternating Scorpions

B: Gymnastic Skills (Ring MU progression)

C: Metcon (AMRAP - Rounds and Reps)

“Diddy Kong”

18:00 AMRAP

6 Ring Muscle-Ups (A: Banded Strict Pull-Ups+Push-Ups)

16/13 Cal Row or Ski or 12/9 Cal Bike

54 Double Unders (A:108 singles)

Primary Objective: Complete each movement unbroken

Secondary Objective: Complete 6+ Rounds

Stimulus: High skill gymnastics volume

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

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Rounds

10/10 DB seated Arnold press

10/10 DB offset push-ups

15 BB shrugs (185/155)

20 Vups

15 BB shrugs

10/10 DB front delt raises

10/10 DB offset push-ups

20 Vups

***Rest 1min b/t rounds

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

View Public Whiteboard

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)