Workout of the day

Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

15min

Partner 1: 15 Box step ups and 15 weighted box squats

Partner 2: KB sumo deadlift

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10min

Partner 1: 100M walk

Partner 2: Knee tucks

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Paloff press - red band

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

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5 sets

10/10 BB reverse lunges

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5 sets

20 BB rollouts

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

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

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

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

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10 Rounds - time cap 20min

5 chin-ups

10 Diamond push-ups

10 BB drag curls

10 BB skull crushers

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

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15/15 DB shoulder press

Ring rows

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15/15 DB bent over rows

DB hammer curls