05Feb
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
04Feb
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
03Feb
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)
2-3 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
02Feb
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
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
01Feb
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 - 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)
01Feb
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)
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