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

10 Bootstrap Squats

25ft (8m) A-Skips

25ft (8m) B-Skips

10 Scapular Pull-Ups

3 x 25/25ft (8/8m) Lateral Shuffle and Stick

3 Burpee Broad Jumps for Distance

B: Metcon (Time)

"Toe the Line"

For Time:

3 Rounds:

200m Run (A: 14/11 Cal Bike)

21 Wall Balls, (Rx 20/14, S 16/12), 10/9ft

15 Toe to Bar

9 Line Facing Burpees

1:00 Rest between rounds

Rest 3:00 minutes after final round

1 Round:

400m Run

40 Wall Balls 20/14lb, (9/6kg), 10/9ft

30 Toe to Bar (A: Hanging Knee Raises)

20 Line Facing Burpees

Score: Total Time Including Rest

Time Domain: 20:00-25:00 minutes

Time Cap: 25:00 minutes

Primary Objective: Fastest overall time

Secondary Objective: Goal is to have a solid plan going in, break early and rest minimally for optimal results.

Stimulus: Chipper / Aerobic + Muscular Endurance

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