29Feb
Announcements
Uniquely Abled Fitness Program Starts 3/3
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 sets
10 DB cyclist squats
20 DB cossack squats
20 DB curtsy squats
****
5 sets
10/10 BB reverse lunges
****
5 sets
20 BB rollouts
28Feb
Announcements
Uniquely Abled Fitness Program Starts 3/3
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Functional Fitness
Warm-up (No Measure)
3 Sets, For Quality
10/10 Standing Pallof Press
20 Bear Plank Shoulder Taps
10 Medball Cleans
5 Hollow to Arch Rolls
Bench Press (Every 2:00 minutes, 5 Sets
1 x 5 @ 72%
1 x 5 @ 75%
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
Percentage is based on your 1-rep max Bench Press )
C: Metcon (Time)
"Griddle Cake"
For Time
21-15-9
Toe to Bar
Shoulder to Overhead (Rx135/95, S 115/75)
Wall Balls (Rx 20/14, S 16/12) 10/9ft
Time Domain: 7:00-11:00 minutes
Time Cap: 18:00 minutes
Primary Objective: Achieve best overall time
Secondary Objective: Break three times or less on each movement per set.
Stimulus: Barbell Cycling / Midline Stamina
27Feb
Announcements
Uniquely Abled Fitness Program Starts 3/3
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training: Each section = 10min
DB farmers carry (high/low)
KB swings
****
15/15 DB shoulder press
Ring rows
****
15/15 DB bent over rows
DB hammer curls
27Feb
Announcements
Uniquely Abled Fitness Program Starts 3/3
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Superset: 4 sets - time cap 12min
10 Pendlay rows
10/10 DB Gorilla rows
Superset: 4 sets - time cap 12min
10 BB shoulder shrugs
10/10 DB Arnold press
***
10 Rounds - time cap 20min
5 chin-ups
10 Diamond push-ups
10 BB drag curls
10 BB skull crushers
27Feb
Announcements
Uniquely Abled Fitness Program Starts 3/3
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Functional Fitness
Warm-up (No Measure)
2 Sets, for Quality
250/200m Row
10 PVC Pass Throughs
10/10 second PVC Pipe Prayer Stretch
5/5 Single Arm Kettlebell Windmills
5/5 Kettlebell Halos
30 second Jump Rope Practice
Into
Barbell Primer (2x through)
3 Pause Snatch Pull + Hang Power Snatch (Pause at Knee)
3 Snatch Pull with Pause at Extension + Power Snatch
3 Snatch Pull + Hang Power Snatch + TnG Power Snatch
Weight lifting (Weight)
Take 10:00 minutes to Establish a
Power Snatch + Hang Power Snatch + Power Snatch
*Complex is meant to be done unbroken
Goal = 85-90% of 1RM Power Snatch
Metcon (Time)
"Counting Cards"
4 Rounds for Time:
500/425m Row or Ski or 30/21 Cal Bike
50 Double Unders (A: 100 singles)
15 Hang Power Snatch
1:00 Rest
Barbell Load: (Rx 95/65, S 75/55)
Score = Time, Including Rest
Time Domain: 15:00-18:00 minutes
Time Cap: 22 Minutes
Primary Objective: Complete the workout in sub 18:00 minutes
Secondary Objective: Maintain unbroken sets of Double Unders and Hang Power Snatches
Stimulus: Lactic Threshold / Muscular Stamina
RPE: 8/10
26Feb
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)
2 Sets
1:00 minute Machine Choice
8 Dual Dumbbell Sumo Deadlifts
8 Scapular Pull-Ups
4/4 Lateral Box Step-Downs
Into
2 Sets
8 Barbell Good Mornings
8 Barbell Cossack Squats
4 Jumping Back Squats
Back Squat (Every 2:00 minutes, 5 Sets
1 x 5 @ 72%
1 x 5 @ 75%
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
Percentage is based on your 1-rep max Back Squat )
Metcon (AMRAP - Rounds and Reps)
"Third Wheel"
10:00 minute AMRAP
2-4-6-8.... Burpee Box Jump Overs
8 Dumbbell Squat Cleans
10 Chest to Bar Pull-Ups
Box Height: (Rx24/20, S 20/16″)
Dumbbells: (Rx50/35, S 40/25)
Goal: Complete the round of 10 Burpee Box Jump Overs.
Primary Objective: Complete the Dumbbell Squat Cleans and Chest to Bar movements in two sets or less.
Secondary Objective: Choose one of three movements to push the pace even though you need to slow down on the other two.
Stimulus: Quad Stamina / Interference
RPE: 8/10