Workout of the day

Announcements

Uniquely Abled Fitness Program Starts 3/3

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

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HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + 10 Wall Facing Shoulder Taps

10 Bar Kip Swings

10 Second Tuck L-Hang

B: Gymnastic Skills (Toes To Bar)

C: Metcon (AMRAP - Rounds and Reps)

In Teams for Two

AMRAP 20min

250m Run or Row (together)

20 Box jumps or step ups

20 Toes to Bar or Hanging knee Raises

*split work as needed

Primary Objective: Limit rest between any movements and partner.

Secondary Objective: Keep each round of done unbroken.

Stimulus: Grip / Forearm Stamina / Team Workout and Communication

Announcements

Uniquely Abled Fitness Program Starts 3/3

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

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HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

400m Run

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 PVC Pipe Standing Prayer Stretch

10 PVC Pipe Standing Thoracic Rotations

5 Seated Box Jumps to High Box

B: Power Snatch (0:00-8:00 minutes
5 Power Snatch @ 70%
4 Power Snatch @ 75%
3 Power Snatch @ 80%
2 Power Snatch @ 85%
1 Power Snatch @ 90%

Rest 2:00 minutes and transition loads for the conditioning session )

C: Metcon (Time)

At the 10:00 minute mark complete:

"Burnt Britches"

For Time:

800m Run (A: 54/44 Cal Bike)

15 Power Snatch (Rx135/95, S 115/75)

Time Domain: 5:00-9:00 minutes

Time Cap: 10:00 minutes

Primary Objective: Complete the run @ Mile Race Pace

Secondary Objective: Start the Power Snatches with at least 5 TnG Reps to complete the 15 reps to finish the workout.

Stimulus: Sprint Couplet / Barbell Cycling

Announcements

Uniquely Abled Fitness Program Starts 3/3

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

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HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Sets - Same weight

12 Pendlay rows

12 Bent over rows

12 Yates rows

****

4 Sets

12/12 DB SA Arnold press - seated straight leg

12/12 DB SA bent over rows

****

3 Sets

15/15 Fulcrum DL

****

2 Sets

50 Weighted sit-ups (unbroken)

Announcements

Uniquely Abled Fitness Program Starts 3/3

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

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HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training

20min

Partner 1: 12 Box step ups and 12 box squats

Partner 2: 10/10 Banded leg ext.

****

Partner 1: 100M walk

Partner 2: Knee tucks

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 minute Row: Increase Intensity on Each Set

10 Cossack Squats

:30 second Glute Bridge Hold

1 “Barbell Complex”

“Barbell Complex”

3 Clean Grip Deadlift

3 Hang Clean High Pulls

3 Hang Muscle Cleans

3 Front Squats

3 Push Press

10 Behind the Neck Elbow Punch Throughs

3 Barbell Squat Jumps for Max Height

B: Metcon (2 Rounds for time)

"Battery Power"

Every 15:00 minutes, 2 Sets (30:00 minutes Total)

30/24 Cal Row or Ski or 21/17 Cal Bike

6 Clean and Jerks @ 75%

20/16 Cal Row or Ski or 14/12 Cal Bike

4 Clean and Jerks @ 80%

10/8 Cal Row or Ski or 7/5 Cal Bike

2 Clean and Jerks @ 85%

% Based on 1-Rep Clean and Jerk

*Score = Combined Working Time

Time Domain: 7:00-10:00 minutes/ Set

Time Cap: 12:00 minutes/ Set

Primary Objective: Complete each set as fast as possible

Secondary Objective: Consistent splits across both sets

Stimulus: Strength-Speed Endurance

RPE: 8/10 (Higher RPE for the loading today)

C: Recovery (No Measure)

Time permitting:

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

30 second Passive Hang

10 Banded Pull-Aparts

5 Ring Push-Ups @ 41x1 Tempo

10 Banded Glute Bridge Marches

5/5 Lateral Box Step-Down

B: Bench Press (Every 90 seconds, 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%
Set 5: 1 Rep @ 85%
Set 6: 1 Rep @ 90% )

C: Metcon (Time)

"Spider Monkey"

For Time:

10-9-8-7-6-5-4-3-2-1

Unbroken Chest to Bar Pull-Ups

*7 Box Jump Overs (Rx24/20, S 20/16″) after each set

*** OR

“Daddy Gorilla” [Strength Variant]

For Time:

10-9-8-7-6-5-4-3-2-1

Unbroken Strict Pull-Ups

*6 Dual DB Front Rack Step-Ups Each Set

(Rx24/20, S 20/16″), (2x (Rx50/35, S 40/25))

Time Domain: 6:00-9:00 minutes

Time Cap: 10:00

Primary Objective: Unbroken Chest to Bar Pull-Ups, limiting time jumping back up to the bar.

Secondary Objective: Quick on the box even if you will need a little more time jumping back up to the bar. Practice efficiency and rhythm here.

Stimulus: Sprint Couplet / Gymnastics Density

RPE: 9/10