09Feb
Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minutes : For Quality
30 second Goblet Squat Ankle Mobility
10 Goblet Cossack Squats
10 Russian Kettlebell Swings
5/5 Single Arm Kettlebell Thruster
5 Burpee Squat Jump
B1: Front Squat (Every 2:00 x 4 Rounds
3 Front Squats,
Starting @ 75% and building to a heavy triple for the day.
*Record heaviest 3rep
-Directly Into- )
B2: Back Squat (Every 2:00 x 4 Rounds
Set 1: 5 Back Squats at 75% of Heavy Front Squat Triple
Set 2: 5 Back Squats at 80% of Heavy Front Squat Triple
Set 3: 5 Back Squats at 85% of Heavy Front Squat Triple
Set 4: 5 Back Squats at 90% of Heavy Front Squat Triple
)
C: Metcon (Time)
"Fancy Fran"
For Time:
15-12-9-6-3
DB Burpee Clusters (Rx50/35, S 40/25)
Strict Pull-Ups
Time Domain: 10:00-15:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Finish in the fastest overall time
Secondary Objective: Maintain sets of 3+ on all sets of Strict Pull-Ups
RPE: 7/10
Stimulus: Upper Body Muscular Stamina / Push + Pull
08Feb
Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minutes, For Quality
40 seconds Cardio Choice
10 Alternating Samson Lunge
8/8 Suitcase Kettlebell Deadlifts
20/20 second Single Leg Glute Bridge Hold
B: Metcon (4 Rounds for time)
"Talk the Talk, Walk the Walk"
Every 10:00 minutes, 4 Sets
35/23 Cal Row or Ski or 24/18 cal Bike
20 Single DB Box Step-Overs (Rx24/20, S 20/16″) (Rx50/35, S 40/25)
35/23 Cal Row or Ski or 24/18 cal Bike
200ft Sandbag Carry (Rx150/100, S 75/50)
Time Domain: 7:00-9:00 minutes / Sets
Time Cap: 9:00 / Set
Primary Objective: Finish each set in under 8:30 minutes
Secondary Objective: Complete each set within the goal time domain maintaining an RPE at 7/10, at most 8/10
Stimulus: Aerobic Base / Muscular Stamina / Volume Build
C: Accessories (Time permitting:
4 Sets : For Quality
20/20 second GHD Pallof Press Hold
20/20 seconds Copenhagen Plank
10 Plank Hip Drops , Slow and Controlled )
08Feb
Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
EMOM 10
5 reps - Straight leg seated shoulder press
Build every 2 rounds
****
Every :90sec for 5 rounds (build each round)
10 BB shrugs
****
EMOM 10
5 reps - Pendlay rows
Build every 2 rounds
****
3 sets
10 DB SA bent over rows
10 Plate Lu raises
10 DB rear delt raises
08Feb
Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Legends
Metcon (No Measure)
Interval training:
Station 1: KB Sumo DL
Station 2: Box squats
Station 3: Box step ups
Station 4: Banded leg extensions (Rotate every 10reps)
Station 5: 100M brisk walk
07Feb
Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets: For Quality
10 Bootstrap Squats
25ft (8m) A-Skips
25ft (8m) B-Skips
10 Scapular Pull-Ups
3 x 25/25ft (8/8m) Lateral Shuffle and Stick
3 Burpee Broad Jumps for Distance
B: Metcon (Time)
"Toe the Line"
For Time:
3 Rounds:
200m Run (A: 14/11 Cal Bike)
21 Wall Balls, (Rx 20/14, S 16/12), 10/9ft
15 Toe to Bar
9 Line Facing Burpees
1:00 Rest between rounds
Rest 3:00 minutes after final round
1 Round:
400m Run
40 Wall Balls 20/14lb, (9/6kg), 10/9ft
30 Toe to Bar (A: Hanging Knee Raises)
20 Line Facing Burpees
Score: Total Time Including Rest
Time Domain: 20:00-25:00 minutes
Time Cap: 25:00 minutes
Primary Objective: Fastest overall time
Secondary Objective: Goal is to have a solid plan going in, break early and rest minimally for optimal results.
Stimulus: Chipper / Aerobic + Muscular Endurance
C: Recovery (No Measure)
Time permitting:
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
06Feb
Announcements
Uniquely Abled Fitness Program Starts 3/3
Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds or 8:00 minutes
2:00 Cardio of choice (60sec ez, 40sec mod, 20sec hard)
25ft/side SA Bottoms Up KB Carry
10/side SL Glute Bridge Off Bench
8/side Quadruped Thoracic Rotations
5 x (2 Push-Up + 4 Mountain climber lunges)
B1: Deadlift (15:00 minute EMOM, Alternating Movements
minute 1: Deadlift
minute 2: Push Press
minute 3: Rest
Deadlift
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90% )
B2: Push Press (
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90% )
C: Metcon (AMRAP - Rounds and Reps)
“New Perspective”
10:00 minute AMRAP
8 Strict Handstand Push-Ups (A: Box Piked HSPU)
14 Alternating DB Snatches (Rx50/35, S 40/25)
20/16 Cal Row or Ski or 18/13 Cal Bike
Primary Objective: Complete 4+ Rounds
Secondary Objective: Keep transitions between movements to under 10 seconds throughout the workout
Stimulus: Shoulder Stamina / High Intensity
RPE: 8/10