Workout of the day

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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

:30 second row ski or Bike

(8/8m) 25/25ft Lateral Shuffle

5 Inchworm Push-Ups

10 Down Dog Alternating Toe Taps

10 Kettlebell Deadlifts

B: Metcon (No Measure)

"Lost in Translation"

40:00 minute EMOM , Alternating Movements

minute 1: 15/12 Cal Row or Ski or 11/8 Cal Bike

minute 2: 15 American Kettlebell Swings (Rx53/35, S 44/26)

minute 3: 6 Shuttle Runs 25/25ft

minute 4: 15/10 Push-Ups

Primary Objective: Practice perfect mechanics and look to complete the work as efficiently as possible. This means keeping the workout feeling aerobic and consistent.

Secondary Objective: Complete each movement in under 40 seconds

Stimulus: Aerobic Threshold / Muscular Stamina / Volume

RPE: 6/10

C: Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

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Uniquely Abled Fitness Program Starts 3/3

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HomeGrown AthletX - Legends

Metcon (No Measure)

Partner:

AMRAP 15

12 KB swings + 12 KB high pull

Box step ups

****

EMOM 14

Rowing

10 Plate ground to overhead

****

3 Rounds: Letters “Y, T, W”

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Uniquely Abled Fitness Program Starts 3/3

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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 - 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