Workout of the day

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

8:00 minutes for Quality

10/10 Arm Swings (Forward and Back)

5 Hollow to Arch Roll

:20/:2 seconds Single Leg Glute Bridge Hold

10 Scapular Push-Ups

Metcon (No Measure)

"Straight Shooter"

40:00 minute EMOM

minute 1: 16/12 Cal Row or Ski or 11/8 Cal Bike

minute 2: 50/50ft (15/15m) Crossbody High Low DB Carry (Rx50/35, S 40/25)

minute 3: 16/12 Cal Row or Ski or 11/8 Cal Bike

minute 4: 10 Shoot Throughs

Shoot throughs can be on Boxes, Plates, or Parallettes

Primary Objective: Keep the heart rate low to moderate and RPE at a 6/10 or lower

Secondary Objective: Keep a steady cadence on each movement with the goal of 45 seconds or less.

Stimulus: CrossFit Style Aerobic Muscular Stamina

RPE: 5/10

Recovery (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

15min

DBs Farmers Carry (high/low)

Box step ups

****

15min

Ring rows

10 Box push-ups

10/10 Arnold press

****

15/15 Red band Paloff press

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Pendlay rows

5x8 at 80% of 1RM

Between sets: 8/8 SA DB bent over rows

****

BB lunges (Fwd and reverse)

4 sets

10 reps per leg - fwd lunge to reverse lunge

Between sets: Weighted glute bridges

****

3 sets

15 BB bicep curls

15 BB supinated shoulder to overhead

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

3 Sets, For Quality

12/9 Calorie Machine

10 Alternating Box Step-Ups

8 Step-Down Box Jumps 24/20’’

6 Sliding Inchworms

B: Weight lifting (Weight)

8:00 minute EMOM

Muscle Snatch + Low Hang Power Snatch

Suggested starting load @ 40% of 1RM Snatch

Metcon (AMRAP - Rounds and Reps)

"Escalator"

13:00 minute AMRAP

1 Wall Walk

3 Power Snatch

5 Box Jump Overs (Rx30/24, S 24/20″)

Rounds 1-2: (Rx 95/65, S 75/55)

Rounds 3-4: (Rx135/95, S 115/75)

Rounds 5-6: (Rx155/105, S 125/85)

Rounds 7+: (Rx 185/125, S 155/105)

Primary Objective: Complete 6+ Rounds

Secondary Objective: Complete Rounds 1-4 as unbroken TnG Snatch Reps

Stimulus: Barbell Cycling / Power Output

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

10:00 minutes for Quality

10/8 Calorie Row

8/8 Single Arm KB Push Press

8/8 Single Arm KB Front Squat

10 Alternating Goblet Cossack Squats

8 Scapular Pull-Ups *Slow and controlled

8/8 Single Arm Ring Rows

B: Push Press (5:00 minute EMOM
3 Push Press @ 70%

Rest 2:00 minutes
See B1 for front squats )

B1: Front Squat (5:00 minute EMOM
3 Front squats @ 70%

)

C: Metcon (AMRAP - Reps)

"Climbing"

9:00 minute AMRAP

6-9-12-15... Thrusters (Rx 95/65, S 75/55)

9 Chest to Bar Pull-Ups

12/9 Cal Row or Ski or 8/6 Cal Bike

Score: Reps

Primary Objective: Get to round of 18 Thrusters. The focus is to find a weight that we can move unbroken through the round of 12.

Secondary Objective: Complete each round on the rower in under 45 seconds. Avoid big sets on the chest to bar. Plan for smaller sets with short breaks.

Stimulus: Open Primer / Glycolytic

Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Legends

Metcon (No Measure)

EMOM

KB swings

KB high pull

KB/DB bent over row

DB shoulder press

KB farmers carry

1min rest