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