Archives for March 2023

March 25, 2023 - No Comments!

Functional Fitness – Sat, Mar 25

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

5x (5se c Up Dog to 5sec Down D og)

8 /8 B-Stance KB Deadl ift

:20 Tuck L-Hang

10 Alternating V-Ups

B: Metcon (3 Rounds for reps)

"Belle Meade"

3 Sets, For Reps

3:00 AMRAP

10 Deadlifts (Rx 225/155, S 165/125)

10 Lateral Stick Jump Overs (Rx24/20, S 20/16″) (A: Lateral Line Hops)

10 Toe to Bar (A: 10 Knee to Elbows)

3:00 minutes rest between sets

Primary Objective: Complete ~2 Rounds per set

Secondary Objective: Unbroken sets across

RPE: 9/10

C: Midline (No Measure)

Core/Posterior Finisher

4 Sets, For Quality:

16 Seesaw KB Rows

1:00 Weighted Plank

:30/:30 Side Plank

March 24, 2023 - No Comments!

Functional Fitness – Fri, Mar 24

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

8 Deep Squat w/Thoracic Rotations

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: Candy (Time)

5 Rounds for time:

20 Pull-ups

40 Push-ups

60 Air Squats
Time Domain: 18:00-25:00

Time Cap: 32:00

C: Accessories (3 Sets, For Quality:
:30 Dual KB/DB Front Rack Wall Sit
20 Banded Tricep Extensions, moderate resistance
10 Dual Dumbbell Upright Rows, moderate )

March 23, 2023 - No Comments!

HGX-FIT – Thu, Mar 23

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

75 DU / 150 Singles

25 Wall ball 10/9'

75 DU / 150 Singles

40/40 Reverse curls/Shoulder 2 ovhd (empty BB)

75 DU / 150 Singles

65 Push-ups

75 DU / 150 Single

40/40 Reverse curls/Shoulder 2 ovhd

75 DU / 150 Singles

25 Wall ball

75 DU / 150 Singles

March 23, 2023 - No Comments!

Legends – Thu, Mar 23

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Legends

A: Metcon (No Measure)

A. Warm Up

B . Bench Supported Dumbbell Bent Over Row

Instruction, then 4x 5 Reps Per Side (light weight)

C. WOD

Buy-in 1200m Row/Erg

4 Rounds for Time

5 Dball Slams

10 Ring Rows

15 Box Step Ups

20 Ring Rows

25 Push Ups

50m Farmers Carry DB or KB (challenging weight)

March 23, 2023 - No Comments!

Functional Fitness – Thu, Mar 23

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3:00 Cardio Choice

into...

3 Sets, For Quality

5 Hang Clean High Pu ll

5 No Dip Muscle Cle an

10 Barbell Cossack Squ ats

8 Bradford Press w/lockout

5 Broad Jumps For Dista nce

Hang Squat Clean Split Jerk Complex (Total Weight)

Strength (1 Rep Max)
Complex

Every 3:00 for 15:00

1 Power Clean

2 Hang Squat Cleans

3 Split Jerks

(Unbroken)

Starting @ 75% of limiter and increasing to a heavy for the day

*Record heaviest weight

C: Metcon (Time)

“Mt Juliet”

For Time:

10 Squat Cleans

10 Shoulder to Overhead

8 Squat Cleans

8 Shoulder to Overhead

6 Squat Cleans

6 Shoulder to Overhead

4 Squat Cleans

4 Shoulder to Overhead

2 Squat Cleans

2 Shoulder to Overhead

Load: (Rx135/95, S 115/75)

Time Domain: 6:00-8:00

Time Cap: 10 minutes

Primary Objective: Achieve best possible time

Secondary Objective: Unbroken to minimal sets on the shoulder to overhead

RPE: 8/10

D: Recovery (No Measure)

1:00/1:00 Couch Stretc h

1:00 Childs Pose

March 22, 2023 - No Comments!

Functional Fitness – Wed, Mar 22

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

200m Run

10 Alternating V-Ups

10 Deep Lunge Mountain Climber

:30sec Jump Rope

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

250m Row

B: Metcon (Time)

"The Gulch"

3 Rounds For Time:

1 Mile Run

100 Double Unders (A: 200 singles)

1000m Row or Ski or 70/55 Cal Bike

Time Domain: 35:00-40:00

Time Cap: 45:00

Primary Objective: Finish in under the cap

Secondary Objective: Hold the same splits from round 1 to round 3

March 21, 2023 - No Comments!

Legends – Tue, Mar 21

HomeGrown AthletX - Legends

A: Metcon (No Measure)

A. Warm Up

B RKBs, Dead Stop Swings 5x 5

600m Row /Erg

20 Wall Balls

20 Plate Hops

20 Banded Face Pulls

20 Dumbbell Thrusters (seated, box to stand)

20 Banded Face Pulls

600m Row/Erg

March 21, 2023 - No Comments!

HGX-FIT – Tue, Mar 21

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Rds

15 DB Floor Press 50/35

12 Standing KB french press (behind neck tricep ext) 35/26

15 DB crush grip bicep curl

12 DB or KB upright rows

15 GHDs or weighted sit-ups

March 21, 2023 - No Comments!

Functional Fitness – Tue, Mar 21

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

15 I, Y, T's, Light Fractional Plates

5/5 World's Greatest Stretch

20/20 Lateral Banded Monster Walk s

then complete:

6 Sets:

15 seconds on : 45 seconds off

Max Air Squats

*Looking for maxspeed on these reps. It doesn't matter if ROMis a little off, it'sabout the speed of the movement

B: Ring MU Progression (Ring Muscle-Ups
-Seated Banded Ring Muscle-Up
-Feet Elevated Ring Muscle-Up Transition

-Ring Swing Pull-Ups
-Muscle-Up Pop Swing + Swing and Pull to Hip )

C: Metcon (4 Rounds for time)

“Brentwood”

4 Sets, Each for Time

5/3 Ring Muscle Up (A: Chest to Bar Pull-Ups)

7 Burpee Box Jump Overs (Rx24/20, S 20/16″)

21/15 Cal Row or Ski or 15/11 Cal Echo

7 Burpee Box Jump Overs

5/3 Ring Muscle Up

Rest 2:00 minutes between sets

Time Cap: 22:00

Goal: sub 3:30 minutes for each set

Score: Fastest completed set

RPE: 8/10

D: Accessories (4 Sets, For Quality:
10 DB Poliquin Raises, Moderate Weight
10/10 Single Arm Dumbbell Rows, Heavy Weight
:20/:20 Single Arm Ring Plank Hold )

March 20, 2023 - No Comments!

Functional Fitness – Mon, Mar 20

Announcements

RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12 minute EMOM, alternate each minute:

Min 1: Cardio Choice

Min 2: 50ft (30m) Dual Kettlebell Front Rack Carry + 50ft (30m) Kettlebell Crossbody High/Low Carry

Min 3: 12 Dual KB Sumo Deadlift, light/moderate load

Min 4: 20-30sec Wall Facing Handstand Hold

B: Strength (Every 3:00 for 15:00
5 Sumo Deadlifts @ 65-70%
5-7 Wall Facing Handstand Push-Ups )

C: Metcon (No Measure)

"Madison"

12:00 EMOM

min 1: 15 DB Thrusters (Rx35/25, S 20/10)

min 2: 15 GHD Sit-Ups (A: 15 V-Ups)

min 3: 15 American KBS (Rx53/35, S 44/26)

Primary Objective: Unbroken on each movement

Secondary Objective: Complete the sets asfast aspossible time / rep speed and cadence

RPE: 7/10

It's not going to be easy, it's going to be worth it.

Close

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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