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
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 - Legends
Metcon (No Measure)
500M walk
100M Farmers carry (2 DBs offset)
10/10 Stagger stance RDL
10/10 Bent over rows
10/10 Hammer curls
10/10 Arnold press
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 - HGX-FIT
Metcon (No Measure)
10min build a heavy 3rep
Immediately into…
5x5 at 85%
****
4 sets
8 DB heavy pullovers
8/8 SA bench or floor press
8/8 SA standing flys
****
4 sets
12 DB crush grip skull crushers
12 DB tall kneeling crush grip bicep curl
****
3 sets
Max effort WB windshield wipers (on the floor)
05Feb
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
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
10:00 minutes : For Quality
:30 second Machine of Choice
8 Ring V-Outs
8 Bar or Ring Kip Swings
10 Alternating V-Ups
10 Alternating Scorpions
B: Gymnastic Skills (Ring MU progression)
C: Metcon (AMRAP - Rounds and Reps)
“Diddy Kong”
18:00 AMRAP
6 Ring Muscle-Ups (A: Banded Strict Pull-Ups+Push-Ups)
16/13 Cal Row or Ski or 12/9 Cal Bike
54 Double Unders (A:108 singles)
Primary Objective: Complete each movement unbroken
Secondary Objective: Complete 6+ Rounds
Stimulus: High skill gymnastics volume
04Feb
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
Phoenix Workout Feb 16th at 6:30PM
Strong First Seminar March 2 at 10AM-5PM
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 Rounds
10/10 DB seated Arnold press
10/10 DB offset push-ups
15 BB shrugs (185/155)
20 Vups
15 BB shrugs
10/10 DB front delt raises
10/10 DB offset push-ups
20 Vups
***Rest 1min b/t rounds
03Feb
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)
2-3 Sets, For Quality
1:00 Cardio Choice
6 /6 Half Kneeling KB Windmi ll
2 Wall Walks + 10 Wall Facing Shoulder Taps
10 Bar Kip Swings
10 Second Tuck L-Hang
B: Gymnastic Skills (Toes To Bar)
C: Metcon (AMRAP - Rounds and Reps)
In Teams for Two
AMRAP 20min
250m Run or Row (together)
20 Box jumps or step ups
20 Toes to Bar or Hanging knee Raises
*split work as needed
Primary Objective: Limit rest between any movements and partner.
Secondary Objective: Keep each round of done unbroken.
Stimulus: Grip / Forearm Stamina / Team Workout and Communication