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