24Jan
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)
8:00 minutes, For Quality
1:00 minute Machine of Choice (Easy pace)
5/5 World's Greatest Stretch
10 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
5 Barbell Squat jumps
B: Thruster (Every 1:30, 5 Sets
3 Reps @ 70%+
*Record heaviest triple
Directly into..
Front Squats
Every 1:30, 5 Sets
3 Reps @ 70%+
*Record Front squats in B1)
B1: Front Squat (Every 1:30, 5 Sets
3 Reps @ 70%+
*Record heaviest triple)
C: Metcon (AMRAP - Rounds and Reps)
"Nine Lives"
AMRAP 9
10 Pull-Ups
10 Box Jump Overs (Rx24/20, S 20/16″)
30 Double Unders (A: 60 singles)
10 Strict Handstand Push-Ups
10 Wall Balls (Rx 20/14, S 16/12)
30 Double Unders
Primary Objective: 3+ Rounds
Secondary Objective: Unbroken movements across
Stimulus: Bodyweight conditioning / Muscular Endurance
23Jan
Announcements
Sign up for the HGX Open https://docs.google.com/document/d/1rij1U4KxBrt1vrI5ZBQgllbbGUE1fosKkWOHGEzL-ZY/edit
Uniquely Abled Fitness Program Starts 3/3
2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Incline bench press:
8 x 3 at 87-90%
*****
4 sets:
10 DB SA glute bridge floor press
10 DBs close grip press
10 DBs Tate press
*****
4 sets
10 DB crush grip skull crushers
10 DB tall kneeling crush grip curls
10/10 DB offset push-ups
*****
Remaining time:
5 Supersets
10 Hindu push-ups
10 Vups
23Jan
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)
8 minute EMOM, Alternating each minute:
Minute 1: 45 Second Machine of Choice (Easy pace)
Minute 2: :25/25 Second Side Plank Hold
Minute 3: 10 Russian Kettlebell Swings + 10 Hollow Rocks
Minute 4: 30-40 Second Handstand Hold (Wall Supported or Freestanding)
B: Deadlift (Every 6:00 minutes for 18:00 minutes, Complete
5 reps
3 reps
1 rep
Percentages:
Set 1: 75-77-80%
Set 2: 77-80-82%
Set 3: 80-82-85%
Percentages are all based on your 1-rep max Deadlift
*Record heaviest single)
C: Metcon (No Measure)
"Flip Flopped"
15:00 minute EMOM
minute 1: 21 V-Ups
minute 2: 50ft Handstand Walk (A: 5 Wall Walks)
minute 3: 9 Deadlifts (Rx 275/185, S 225/155)
23Jan
Announcements
Sign up for the HGX Open https://docs.google.com/document/d/1rij1U4KxBrt1vrI5ZBQgllbbGUE1fosKkWOHGEzL-ZY/edit
Uniquely Abled Fitness Program Starts 3/3
2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/
HomeGrown AthletX - Legends
Metcon (No Measure)
Walk 500M or 1000M
AMRAP 12
Partner 1: High/Low farmers carry
Partner 2: Wall ball box squats
AMRAP 12
Partner 1: 12-15 Box knee tucks
Partner 2: 8/8 DB bent over rows
22Jan
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)
400m Run
Straight into:
2 Sets, For Quality:
10 Barbell Behind The Neck Strict Presses (Split Jerk Position)
5/5 Barbell Back Rack Reverse Lunges
10 Barbell Kang Squats
5/5 World's Greatest Stretch
5 Bar Facing Burpees
B: Split Jerk (Every 90 seconds, 8 Sets
2 Sets x 3 Reps @ 70%
2 Sets x 2 Reps @ 75%
2 Sets x 1 Rep @ 80-85%
1 Set x 2 Reps @ 75%
1 Set x 2 Reps @ 70%
**Record heaviest single)
C: Metcon (Time)
"Ready Player One"
3 Rounds for Time:
400m Run (A: 27/22 Cal Bike)
10 Clean and Jerks (Rx155/105, S 125/85)
10 Bar Facing Burpees
Time Domain: 10:00-15:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Complete Each round in under 4:00 minutes
Secondary Objective: Maintain consistent pacing across all sets
Stimulus: Barbell Conditioning / V02 Max
21Jan
Announcements
The Phoenix Workout 1/21 @ 12PM
Sign up for the HGX Open https://docs.google.com/document/d/1rij1U4KxBrt1vrI5ZBQgllbbGUE1fosKkWOHGEzL-ZY/edit
Uniquely Abled Fitness Program Starts 3/3
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (Every :90sec for 8 sets
8 Pendlay rows at 80% of 1RM
10/10 DB bent over rows (50/35))
Metcon (No Measure)
AMRAP 15
12 DBs Renegade rows
15 Barbell weighted reverse curls
12 DBs Gorilla rows
“21” weighted
12 Toes to bar
*****
EMOM10
Min1. Plank (up/up/down/down)
Min2. Side plank pulse (right)
Min3. Side plank pulse (left)
Min4. Slider right arm (slide out - T position)
Min5. Slider left arm (slide out - T position)
Min6. Slider right hand (rotation to hip)
Min7. Slider left hand (rotation to hip)
Min8. Slider right foot (rotation to hand)
Min9. Slider left foot (rotation to hand)
Min10. Hollow hold