Workout of the day

Announcements

Uniquely Abled Fitness Program Starts 3/3

2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/

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HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

8rds

8 DBs shoulder shrugs

8/8 Seated straight leg Arnold press

8/8 SA DB rear delt raises

8 BB front delt raises

****

5rds

Max effort weighted BB curls

Max effort BB rollout

****

Remaining time:

12 Lu raises (Plates)

20/20 Red band Paloff press

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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

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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)

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Uniquely Abled Fitness Program Starts 3/3

2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/

HomeGrown AthletX - Legends

View Public Whiteboard

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

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Uniquely Abled Fitness Program Starts 3/3

2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

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

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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