Workout of the day

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

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 - HGX-FIT

Metcon (No Measure)

10min build a heavy 3rep

Immediately into…

5x5 at 85%

****

4 sets

8 DB heavy pullovers

8/8 SA bench or floor press

8/8 SA standing flys

****

4 sets

12 DB crush grip skull crushers

12 DB tall kneeling crush grip bicep curl

****

3 sets

Max effort WB windshield wipers (on the floor)

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 - Legends

Metcon (No Measure)

500M walk

100M Farmers carry (2 DBs offset)

10/10 Stagger stance RDL

10/10 Bent over rows

10/10 Hammer curls

10/10 Arnold press

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

Announcements

Uniquely Abled Fitness Program Starts 3/3

2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/

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)

10:00 minutes : For Quality

:30 second Machine of Choice

8 Ring V-Outs

8 Bar or Ring Kip Swings

10 Alternating V-Ups

10 Alternating Scorpions

B: Gymnastic Skills (Ring MU progression)

C: Metcon (AMRAP - Rounds and Reps)

“Diddy Kong”

18:00 AMRAP

6 Ring Muscle-Ups (A: Banded Strict Pull-Ups+Push-Ups)

16/13 Cal Row or Ski or 12/9 Cal Bike

54 Double Unders (A:108 singles)

Primary Objective: Complete each movement unbroken

Secondary Objective: Complete 6+ Rounds

Stimulus: High skill gymnastics volume

Announcements

Uniquely Abled Fitness Program Starts 3/3

2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/

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 - HGX-FIT

Metcon (No Measure)

5 Rounds

10/10 DB seated Arnold press

10/10 DB offset push-ups

15 BB shrugs (185/155)

20 Vups

15 BB shrugs

10/10 DB front delt raises

10/10 DB offset push-ups

20 Vups

***Rest 1min b/t rounds