30Jan
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 - Legends
Metcon (No Measure)
100M DB farmers carry (high/low)
10/10 DB SA hang cleans
10/10 DB SA Arnold press
10/10 DB SA hang clean to overhead
10/10 DB SA bent over rows
10/10 DB SA hammer curls
30Jan
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 - HGX-FIT
Metcon (No Measure)
5 sets - time cap 15min
10 DB Pullovers (bench)
10 DBs Close grip press (floor)
10 DBs Tate press (floor)
***
5 sets - time cap 10min
10 DBs Glute bridge press
10 DBs Deficit push-ups (hands on DB head)
***
3 Supersets - time cap 8min
20 BB Reverse curls
20 BB Shoulder to overhead
***
3 Supersets - time cap 8min
“21”
20 BB Supinated shoulder to overhead
***
Time remaining: Fulcrum DL
15/15 per side
30Jan
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
30 second Jump Rope Practice
8 Walking Inchworm to Hollow
10 Alternating Dead-Bugs
12 Plank Shoulder Taps
14 Second Ice Skater Hops
B: Gymnastic Skills (Freestanding Hold Drills and Skills
4 Sets
1:00 minute : Accumulated Handstand Hold
1:00 minute: Rest
Scale:
-Block Assist Freestanding Handstand Hold
-Box Piked Handstand Hold
-Wall Facing Handstand Hold )
C: Metcon (Time)
"Wrong Way"
For Time
25 Burpees to Target 9/8ft
50 Abmat Sit-Ups
10 Wall Walks
100 Double Unders (A: 200 singles)
10 Wall Walks
50 Abmat Sit-Ups
25 Burpees to Target 9/8ft
Burpees to Target = First Set, right side to the wall, second set, left side to the wall.
9ft Target if you are 5'11 or Taller, 8ft Target if you are 5'11 or Shorter,
Time Domain: 13:00-18:00 minutes
Time Cap: 20:00 minutes
Primary Objective: Complete the workout in under 18:00 minutes
Secondary Objective: Complete the second half of the workout faster than the first half.
Stimulus: Midline Conditioning + Aerobic Stamina
D: Accessories (Time permitting:
4 Sets, For Quality
10 Supine Leg Raises
:30/:30 Second Side Plank
10 Ring V-Outs )
29Jan
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
1:00 minute Cardio Choice
10 Deep Squat Thoracic Rotations
15 Banded Good Mornings
10 Medball Cleans
3 Banded Overspeed Jumps
B: Back Squat (Every 2:00 minutes, 9 Total Sets ( 3 Waves)
Set 1: 5 Reps @ 77-80-82%
Set 2: 3 Reps @ 80-82-85%
Set 3: 1 Rep @ 82-85-87%
Based on your 1-rep max Back Squat.
*follow the set percentages or increase by 5-10#. One set = 9 reps)
C: Metcon (AMRAP - Rounds and Reps)
"Full Tilt"
9:00 minute AMRAP
9 Deadlifts (Rx 225/155, S 165/125)*
18 Wall Balls (Rx 20/14, S 16/12) 10/9ft
Primary Objective: Complete each movement unbroken
Secondary Objective: Complete 6+ Rounds
Stimulus: High Intensity Couplet / Muscular Stamina + Endurance
RPE: 8/10
*Our primary objective today is to pursue intensity by aiming for unbroken sets with swift transitions between movements. To achieve this, we need to adjust the loads to approximately 40-50% of our 1RM Deadlift. The key here is to maintain a pace faster than 90 seconds per round, which would equate to completing 6 or more rounds
28Jan
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 - HGX-FIT
Unilateral training - 10min time cap for each section (No Measure)
5 sets
10/10 RDL
10/10 Single leg crossbody RDL
5 sets
10/10 Renegade rows
10/10 Bent over rows
4 sets
8/8 Glute bridge floor press
8/8 Standing crossbody flys
3 sets
8/8 Seated straight let Arnold press
8/8 Bottoms up seated shoulder press
8/8 Front delt raises
8/8 Rear delt raises
3 sets
10/10 Hammer curls
10/10 Zottman curls
10/10 Skull crushers
27Jan
Announcements
Sign up for the HGX Open https://docs.google.com/document/d/1rij1U4KxBrt1vrI5ZBQgllbbGUE1fosKkWOHGEzL-ZY/edit
Uniquely Abled Fitness Program Starts 3/3
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
1:00 minute machine choice
:20 second Wall Supported Handstand Hold
10 Alternating Cossack Squats
25/25ft (8/8m) Overhead Plate Walk
Warm-up (No Measure)
“Rowing or Skiing Golf”
One partner will start on the machine, while one partner rests. At 3-2-1 go the athlete will proceed to row as fast as they can to 100m. At around the 80m mark perform one last pull and see if the meters are close 100m, If the athlete hits 100m, then the athlete will switch and continue until 200m. If the athlete is over or under 100m, both partners must perform the number of burpees over or under the 100m mark. This will continue until 1000m and time will be recorded upon completion.
B: Metcon (3 Rounds for reps)
"Dream Team"
3 Sets, for Max Reps
8:00 minute AMRAP with Partner
8 Wall Walk
24 Plate Ground to Overhead (Rx45/35, Rx25/15)
24m (80ft) Plate Overhead Walking Lunges
8 Rope Climbs
-Max Calories in Remaining Time
3:00 minute Rest between reps
Primary Objective:
Complete the prescribed work in 6:00 minutes or less to allow for 2+ minutes on the machine to finish off the AMRAP.
Secondary Objective:
Split the work evenly across all sets in order to create an even workload for each partner.
Stimulus: Upper body interference work and muscular stamina.