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 - Legends

Metcon (No Measure)

EMOM

KB swings

KB high pull

KB/DB bent over row

DB shoulder press

KB farmers carry

1min rest

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 - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

Jump Rope (R1: 30 Single Unders, R2: 30 Running Single Unders, R3: 30 Double Unders)

10/10 Banded Pallof Press

10/10 Staggered Stance Single KB Deadlift

5 Burpee Broad Jumps for Distance

B: Deadlift (Every 3:00 minutes, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 5RM
All sets TNG)

Metcon (Time)

“Quicksand”

6 Rounds

6 Burpee Dual DB Power Cleans

36 Double Unders (A: 72 Singles)

Directly into

4 Rounds

12 Dual DB Deadlift

12 Lateral Burpees Over DB

Dumbbell Load: (Rx50/35, S 40/25)

Time Domain: 11:00-15:00

Time Cap: 18:00 minutes

Primary Objective: Complete each segment in under 8:00 minutes

Secondary Objective: Maintain unbroken movements throughout

Stimulus: Posterior Chain / Anaerobic

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)

Every 2:30 for 23:00 (10 rounds)

10 DBs burpee down ups (50/35)

8 DBs front squats

6 DBs shoulder to overhead

***Goal is unbroken each round. Work to rest 1:1

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)

8:00 minutes : For Quality

30 second Goblet Squat Ankle Mobility

5 Hang Muscle Snatch

5 Behind the Neck Snatch Grip Push Press

5 Overhead Squats

5 Snatch Balance

B: Hang Snatch (Every 2:00 minutes, 5 Sets
2 Hang Squat Snatch

Starting @ 70-75% of 1RM Squat Snatch and Increasing to a heavy double for the day )

C: Metcon (Time)

"Momentum"

5 Rounds for Time:

15 Toes to Bar

12 Overhead Squats (Rx 95/65, S 75/55)

13/10 Cal Row or Ski or 9/7 Cal Bike

Rest 1:00 minute between rounds

Time Domain: 11:00-15:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Complete each round in 2:00 minutes or less

Secondary Objective: Consistent pace or slightly descending across all 4 rounds

RPE: 8/10

Stimulus: Midline / Leg Stamina, Glycolytic Intervals

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)

Strict shoulder press

10min to find 5RM

****

2 sets at 90% of your 5RM (above)

Strict shoulder press

5 reps with :05sec eccentric (from top to shoulder)

****

3 sets

12 DBs front delt raises

12 DBs rear delt raises

12 Lu raises

****

Pendlay rows

10min to find 5RM

Then 3x5 at 90%

****

Time permitting: Core