Archives for November 2022

November 22, 2022 - No Comments!

11/22/2022

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. Warm up 500m Walk

CARS

WOD

The Ghost

6 rounds of:

1 minute of rowing/Ski Erg

1 minute of burpees to box

1 minute of plate hops

1 minute of rest

Try to achieve as many reps as possible of EACH exercise, not just total score. Separate totals for rowed calories, burpees, and plate hops to comments

November 22, 2022 - No Comments!

11/22/2022

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
15 Banded Goodmornings

10 Deep Lunge Mountain Climbers

10 PVC Passthroughs

10 PVC Around the Worlds

10 PVC Pipe Standing Thoracic Rotations

B: Hang Power Snatch

10:00 EMOM

5 Hang Power Snatch @ 65-70% of 1RM

*Record heaviest set

C: Metcon (Time)

"Rolo"

For Time

21-15-9

Deadlifts (Rx 275/185, S 225/155)

Bar Facing Burpees

Time Domain: 7:00-11:00

Time Cap: 12:00

D: Metcon (AMRAP - Rounds and Reps)

Core finisher
8:00 AMRAP

:20 Planche Plank

:15/:15 Star Plank

:15/:15 Copenhagen Plank

:20 Dual KB Front Rack Wall Sit

November 22, 2022 - No Comments!

11/22/2022

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

Semi Final WOD
500M row/ski

30 Bench press (135/95)

1000M row/ski

20 Bench press

2000M row/ski

10 Bench press

Time cap 30min

November 21, 2022 - No Comments!

11/21/2022

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
1:00 Cardio Choice

10/10 Single Leg Glute Bridges

:20sec Hamstring Plank

6/6 Single Arm Ring Rows

20 Bear Plank Shoulder Taps

B: Back Squat

10:00 Clock

20 Reps @ 5-10# heavier than last week

C: Metcon (No Measure)

"Pop Rocks"

20:00 EMOM

min 1: 16/12 Cal Row or Ski or 14/10 Cal Bike

min 2: 15 Thrusters (Rx 95/65, S 75/55)

min 3: 16/12 Cal Row or Ski or 14/10 Cal Bike

min 4: Rx3/ S 2 Rope Climbs (Adjusted 4/4 single arm supine grip ring rows)

*last round max reps on each movement within the minute.

November 19, 2022 - No Comments!

11/19/2022

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3:00 Cardio Choice

-----

2 Sets, For Quality

6 Barbell Upright Rows

6 No Dip Muscle Cleans

10 Behind the Neck Elbow Punch Through

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

----

5 Sets x 3 Seated Box Jump to High Box

*increase height on each set

B: Metcon (5 Rounds for calories)

"The Rumble in the Jungle"

5 Rounds

Partner 1: Max Cals

Partner 2: "1 Round of DT"

Partner 2: Max Cals

Partner 1: "1 Round of DT"

Load: (Rx 155/105, scaled 125/85)

This workout is meant to be Partner 1 vs. Partner 2

Partner 1 Calories vs. Partner 2 Calories

When the partner on the barbell finishes the round of DT - partner on the bike must stop. Partners can start on barbell or bike whenever they want, but partners must switch after each round of DT.

1 round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

Time Cap: 25:00

November 18, 2022 - No Comments!

11/18/2022

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cal Row, increasing pace each set

10 Bootstrap Squats

10/10 Single Leg Glute Bridges

:15sec Passive Hang + :15sec Active Hang

10 Alt V-Ups

6 Inchworm Push-Ups

B: Bar Muscle-ups (Skill work)

Bar muscle-up progressions

C: Metcon (Time)

"Hard to Be Humble"

For Time

20 Burpee Bar Muscle-Ups (sub burpee C2B or chin2bar pull ups)

60 Wall Balls (R+20/14, Rx 16/12)

40 Toe to Bar

60/45 Cal Row ski or 42/32 cal Bike

20 Dual DB Devils Press (R+50/35, Rx 40/25)

*R+ = Bar MU

Time Domain: 13:00-18:00

Time Cap: 20:00

D: Metcon (No Measure)

Bodybuilding finisher
5 Sets, For Quality

3-5 Weighted Strict Pull-Ups

6-8 Banded Strict Chest to Bar Pull-Ups

8-10 Zottman Curls

November 17, 2022 - No Comments!

11/17/2022

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

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

DB Hang clean and jerk (50/35)

DB bench/floor press

DB Arnold press (floor - legs straight)

Box dips

Remaining time: GHDs

November 17, 2022 - No Comments!

11/17/2022

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

200m Run

6 Compression Sit-Ups

:30sec Handstand Hold (Wall Supported)

6/6 Single Arm KB Clean

10/10 Paloff Press

B: Handstand Walk

Skills and progression drills

C: Metcon (3 Rounds for time)

"Now You See Me, Now You Don't"

Every 10:00 for 30:00

400m Run (sub 27/22 Cal Bike)

50m Dual DB Farmers Carry (R+50/35, Rx 40/25) (25m down, 25m back)

100ft Handstand Walk (SUB 5-10 wall walks)

25m Dual DB Front Rack + OH Carry (12.5m down, 12.5m back, switch arms)

200m Run (sub14/11 cal bike)

*R+ = Handstand walk

D: Metcon (No Measure)

Core finisher
"7 Minute Abs"

7:00 AMRAP

:10 Seated Pike-Up Hold

:20/:20 Side Plank

:30sec Hollow Hold

:40sec Forearm Plank

November 17, 2022 - No Comments!

11/17/2022

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Legends

View Public Whiteboard

A: Metcon (Time)

A. Warm up 500m Walk

B. Light CARs

C. Balance

WOD

FOR Time 2 Rounds

1,000m Row/Bike/Ski Erg

10 Air Squats

10 Push Up (Elevated)

10 Knees To Chest (Box for support)

10 Banded Face Pulls

10 DB Hang Power Cleans

10 Wall Balls ( 9’ Target)

November 16, 2022 - No Comments!

Functional Fitness – Wed, Nov 16

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets for quality
:30sec Double Unders

8 Romanian Deadlifts

6 High Hang Muscle Cleans

6 Front Squats

4 Tall Cleans

B: Hang Clean

Every 2:00 for 12:00

3 Hang Squat Clean

starting @ 70% and increase to a max

*Record heaviest 3reps

C: Metcon (4 Rounds for time)

"Float Like a Butterfly, Sting Like a Bee"

Every 4:00 for 16:00

50 Double Unders (sub 35 DU or 50 singles)

10 TnG Deadlifts

50 Double Unders

Load: starting @ 65% and increase each set

*Rx = 50 DU

*Record weight in notes

The dream is free. The hustle is sold separately.

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Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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