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)
3:00 minutes Cardio Choice
into..
2 Rounds
10 Cossack Squats
10 Scapular Push-Ups
10/10 Single Leg Glute Bridges
“Barbell Complex”
5 Tall Muscle Cleans
5 Strict Press
5 Barbell Good Mornings
5 Barbell Jumping Squats
B: Metcon (AMRAP - Rounds)
"Red Dragon"
Part A)
8:00 minute AMRAP
AMRAP Rounds of "The Chief"
3 Power Clean (Rx135/95, S 115/75)
6 Push-Ups
9 Air Squats
Every Minute on the Minute Starting @ 0:00
Complete 5 Lateral Burpees over the Bar
Score = Rounds
Rest 2:00 minutes then Complete
Primary Objective: Complete 10+ Rounds of the Chief
Secondary Objective: Finish each set of burpees in 20 seconds or less
Stimulus: Barbell Cycling / Power Output / Anaerobic Threshold
B1: Power Clean (“Red Dragon”
( Part B)
From 10:00-18:00 minutes (8:00 minutes)
For Time:
5 Power Clean @ 70%
5 Power Clean @ 75%
3 Power Clean @ 80%
3 Power Clean @ 85%
1 Power Clean @ 90%
*Record heavy 1rep)
Published by: Breanne Feudale in Uncategorized