21Feb
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)
3 Sets, For Quality
12/9 Calorie Machine
10 Alternating Box Step-Ups
8 Step-Down Box Jumps 24/20’’
6 Sliding Inchworms
B: Weight lifting (Weight)
8:00 minute EMOM
Muscle Snatch + Low Hang Power Snatch
Suggested starting load @ 40% of 1RM Snatch
Metcon (AMRAP - Rounds and Reps)
"Escalator"
13:00 minute AMRAP
1 Wall Walk
3 Power Snatch
5 Box Jump Overs (Rx30/24, S 24/20″)
Rounds 1-2: (Rx 95/65, S 75/55)
Rounds 3-4: (Rx135/95, S 115/75)
Rounds 5-6: (Rx155/105, S 125/85)
Rounds 7+: (Rx 185/125, S 155/105)
Primary Objective: Complete 6+ Rounds
Secondary Objective: Complete Rounds 1-4 as unbroken TnG Snatch Reps
Stimulus: Barbell Cycling / Power Output
20Feb
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
20Feb
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
20Feb
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)
Unilateral: Single arm
5 sets
15/15 DB Incline bench press
15/15 DB Arnold press
15/15 DB Rear flys
****
4 sets
12 DBs Close press
12 DB's Tate press
12 DBs Deficit push-ups
****
5 sets
10/10 KB/DB Cossack squats (hold for :03sec)
10/10 KB/DB Curtsy squats
19Feb
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
18Feb
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