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 - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 minute Row: Increase Intensity on Each Set

10 Cossack Squats

:30 second Glute Bridge Hold

1 “Barbell Complex”

“Barbell Complex”

3 Clean Grip Deadlift

3 Hang Clean High Pulls

3 Hang Muscle Cleans

3 Front Squats

3 Push Press

10 Behind the Neck Elbow Punch Throughs

3 Barbell Squat Jumps for Max Height

B: Metcon (2 Rounds for time)

"Battery Power"

Every 15:00 minutes, 2 Sets (30:00 minutes Total)

30/24 Cal Row or Ski or 21/17 Cal Bike

6 Clean and Jerks @ 75%

20/16 Cal Row or Ski or 14/12 Cal Bike

4 Clean and Jerks @ 80%

10/8 Cal Row or Ski or 7/5 Cal Bike

2 Clean and Jerks @ 85%

% Based on 1-Rep Clean and Jerk

*Score = Combined Working Time

Time Domain: 7:00-10:00 minutes/ Set

Time Cap: 12:00 minutes/ Set

Primary Objective: Complete each set as fast as possible

Secondary Objective: Consistent splits across both sets

Stimulus: Strength-Speed Endurance

RPE: 8/10 (Higher RPE for the loading today)

C: Recovery (No Measure)

Time permitting:

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Announcements

Uniquely Abled Fitness Program Starts 3/3

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

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HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

20min

Partner 1: 12 Box step ups and 12 box squats

Partner 2: 10/10 Banded leg ext.

****

Partner 1: 100M walk

Partner 2: Knee tucks

Announcements

Uniquely Abled Fitness Program Starts 3/3

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

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Sets - Same weight

12 Pendlay rows

12 Bent over rows

12 Yates rows

****

4 Sets

12/12 DB SA Arnold press - seated straight leg

12/12 DB SA bent over rows

****

3 Sets

15/15 Fulcrum DL

****

2 Sets

50 Weighted sit-ups (unbroken)

Announcements

Uniquely Abled Fitness Program Starts 3/3

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

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

30 second Passive Hang

10 Banded Pull-Aparts

5 Ring Push-Ups @ 41x1 Tempo

10 Banded Glute Bridge Marches

5/5 Lateral Box Step-Down

B: Bench Press (Every 90 seconds, 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%
Set 5: 1 Rep @ 85%
Set 6: 1 Rep @ 90% )

C: Metcon (Time)

"Spider Monkey"

For Time:

10-9-8-7-6-5-4-3-2-1

Unbroken Chest to Bar Pull-Ups

*7 Box Jump Overs (Rx24/20, S 20/16″) after each set

*** OR

“Daddy Gorilla” [Strength Variant]

For Time:

10-9-8-7-6-5-4-3-2-1

Unbroken Strict Pull-Ups

*6 Dual DB Front Rack Step-Ups Each Set

(Rx24/20, S 20/16″), (2x (Rx50/35, S 40/25))

Time Domain: 6:00-9:00 minutes

Time Cap: 10:00

Primary Objective: Unbroken Chest to Bar Pull-Ups, limiting time jumping back up to the bar.

Secondary Objective: Quick on the box even if you will need a little more time jumping back up to the bar. Practice efficiency and rhythm here.

Stimulus: Sprint Couplet / Gymnastics Density

RPE: 9/10

Announcements

Uniquely Abled Fitness Program Starts 3/3

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

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

30 second Jump Rope Practice

8 Walking Inchworm to Hollow

10 Alternating Dead-Bugs

12 Plank Shoulder Taps

14 Second Ice Skater Hops

B: Gymnastic Skills (Freestanding Hold Drills and Skills
4 Sets
1:00 minute : Accumulated Handstand Hold
1:00 minute: Rest

Scale:
-Block Assist Freestanding Handstand Hold
-Box Piked Handstand Hold
-Wall Facing Handstand Hold )

C: Metcon (Time)

"Wrong Way"

For Time

25 Burpees to Target 9/8ft

50 Abmat Sit-Ups

10 Wall Walks

100 Double Unders (A: 200 singles)

10 Wall Walks

50 Abmat Sit-Ups

25 Burpees to Target 9/8ft

Burpees to Target = First Set, right side to the wall, second set, left side to the wall.

9ft Target if you are 5'11 or Taller, 8ft Target if you are 5'11 or Shorter,

Time Domain: 13:00-18:00 minutes

Time Cap: 20:00 minutes

Primary Objective: Complete the workout in under 18:00 minutes

Secondary Objective: Complete the second half of the workout faster than the first half.

Stimulus: Midline Conditioning + Aerobic Stamina

D: Accessories (Time permitting:
4 Sets, For Quality
10 Supine Leg Raises
:30/:30 Second Side Plank
10 Ring V-Outs )

Announcements

Uniquely Abled Fitness Program Starts 3/3

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

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HomeGrown AthletX - Legends

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Metcon (No Measure)

100M DB farmers carry (high/low)

10/10 DB SA hang cleans

10/10 DB SA Arnold press

10/10 DB SA hang clean to overhead

10/10 DB SA bent over rows

10/10 DB SA hammer curls