Archives for January 2023

January 31, 2023 - No Comments!

Legends – Tue, Jan 31

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Walk( Buildings /CARS/ Warm Up

B Bench Supported Dumbbell Bent Over Row

Instruction, then 5 sets 12 reps per side, no rest.

C. WOD AMRAP 20

Buy-in 500m Row

Then:

10 Wall Balls

10 Banded Pull Downs

10 Burpees To Box or floor

10 Dball Slams

10 Air Squats

10 Hurdle Side Step overs

January 31, 2023 - No Comments!

Functional Fitness – Tue, Jan 31

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

:30sec Handstand Hold

10 Cat Cows

:30sec Wall Sit

10 GHD Back Extensions or 10 Supermans

20 Bear Plank Shoulder Taps

B: Warm-up (No Measure)

Jerk Specific Prep

3-5 Sets

1 Tall Jerk

1 Jerk Balance

1 Press in Split

1 Jerk Recovery

1 Split Jerk

1 Jerk Recovery

C: Split Jerk (12:00 EMOM 
Min 1-2 
2 reps @ 65% 
Min 3-4 
2 reps @ 70% 
Min 5-6 
1 rep @ 75% 
Min 7-8 
1 rep @ 80% 
Min 9-12 
1 rep @ 85%+ 

*Record heaviest weight)

D: Metcon (Time)

"Soldier Boy"

For Time:

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

Strict Handstand Push-Ups

Chest to Bar Pull-Ups

RPE: 7/10

Time Domain: 7:00-9:00

Time Cap: 10:00

Primary Objective: Complete all sets unbroken

Secondary Objective: Complete workout in under 8:00

Goal: Full range of motion on all reps. Preparing for the Open

E: Mobility (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

F: Accessories (4 Sets, For Quality 
10 Feet Elevated Parallette Push-Ups 
14 Rear Delt Fly's, light load 
18 Alt Dumbbell Bicep Curls, moderate )

January 30, 2023 - No Comments!

Functional Fitness – Mon, Jan 30

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Deep Lunge Mountain Climbers

20 Plank Shoulder Taps

:15/:15 Single Leg Glute Bridge Hold w/Medball Squeeze

5 Broad Jumps For Distance

B: Warm-up (No Measure)

Clean Specific Prep

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans



2 Position Clean Prep

5 Sets, Building to Working Weights

1 Hang Clean High Pull

1 Hang Squat Cleans

1 Low Hang Squat Clean or From Floor Once Weight is on the Bar

C: Weightlifitng complex (Weight)

Hang Squat Clean + TnG Squat Clean

10:00 EMOM

1+1 @ 72%+, increaseby feel

*Move efficiently with speed

D: Metcon (Time)

"Butcher"

For Time

30 Bar Facing Burpees

30 TnG Power Clean (Rx135/95, S 115/75)

*every break on Power Cleans complete 3 Bar Facing Burpees

RPE: 9/10 (Rate of perceived exertion)

Time Domain: 5:00-7:00

Time Cap: 10:00

Primary Objective: Complete Workout in Sub 7:00

Secondary Objective: Complete Power Cleans in 3 Sets or Less

January 28, 2023 - No Comments!

Functional Fitness – Sat, Jan 28

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row, R1: ez, R2: mod

5/5 Quadruped Thoracic Rotations

5 Table Top Bridge w/5sec Pause

3/3 Quadruped Hip Cars

5/5 Samson Lunge

B: Metcon (Time)

"The Way of Water"

For Time

2000m Row (A:75/50 cal Bike)

Partner Holds Dual DB Front Rack (Rx50/35, S 40/25)

into..

100 Burpee Pull-Ups

While Partner Holds DB in Suitcase Position

into..

50 Dual DB Bench Press

While Partner Holds Handstand

Time Domain: 20:00-25:00

Time Cap: 30:00

January 27, 2023 - No Comments!

Functional Fitness – Fri, Jan 27

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

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 + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Push Press (Every 3:00 for 12:00 
5 Push Press @ 80% 
10 Bent Over Barbell Rows @ light/moderate load 
*Record heaviest PP)

C: Metcon (AMRAP - Rounds and Reps)

"Sully"

14:00 AMRAP

14 Toe to Bar (A: Strict Knee Raises)

14 Single DB Box Step Up (Rx50/35, S 40/25) (Rx24/20, S 20/16″)

14 SA DB Hang Clean and Jerk (7/7)

Goal: ~5-6 rounds

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

January 26, 2023 - No Comments!

HGX-FIT – Thu, Jan 26

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Sets - build to a heavy complex

8 Military press (front rack)

8 Military press (behind neck)

*Rest 1min b/t sets

4 Sets

10 Sumo DL high puil

20 Pendlay rows

15 DB rear delts

*BB weight is the same

*Rest 1min b/t sets

4 Sets

15 BB reverse curls

12 DB Hammer curls

50' Plate carry

*No rest

January 26, 2023 - No Comments!

Functional Fitness – Thu, Jan 26

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Skill session (No Measure)

8:00 EMOM

min 1: 1/1 Turkish Get-Ups, increasing loads or challenging across

min 2: 2-3 Rope Climbs

C: Metcon (No Measure)

"Na'vi"

24:00 EMOM

min 1: 15/12 cal row or ski or 12/9 Cal Bike

min 2: 50 Double Unders or 75 Single Unders

min 3 + 4: 200m Run Sprint

*Alternating Rounds of Single Unders and Double Unders

January 26, 2023 - No Comments!

Legends – Thu, Jan 26

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/ Warm Up

B. Balance/ Tandem and Single Leg Holds

Happy Feet Walk (Dorsiflexion/Plantar/ Inversion/Eversion )

10 steps each movement 2X

C. WOD

WOD AMRAP 20

Buy-in 250m-Weighted walk-DB or KB (around the building)

25 Box Step Overs

21 DB HPC

19 Banded Lat Pull Downs

15 Air Squats

11 Knees to chest (floor. Box, bench)

7 Push Ups (floor. box, bench)

January 25, 2023 - No Comments!

Functional Fitness – Wed, Jan 25

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

8/ 8 Single KB Staggered Stance RD L

5/5 Goblet Squat Split Squat 2020 Tempo

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

B: Back Squat (Pause Back Squat (1sec) + Back Squat 
Every 3:00 for 12:00, 4 Sets 
1+2, @ 83%+ 
*Record heaviest set)

C: Metcon (Time)

"Colonel Miles Quaritch"

10 Rounds for Time

9 Wall Balls (Rx 20/14, S 16/12)

6 Strict Handstand Push-Ups (A: Piked Handstand Push-Ups)

3 Deadlifts (Rx 315/205, S 245/175)

10:00-15:00

Time Cap: 18:00

Come on in. Your first class is on us

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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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