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February 6, 2025 - No Comments!

Functional Fitness – Thu, Feb 6

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General (6-8 minutes)

2:00 Cardio Choice



2 Sets:

10 Scapular Push-Ups

10/10 Single Leg Glute Bridges

10 Hollow Rocks

5/5 Kettlebell Windmills

1 Partial Wall Walk

2 Pike Push-Ups

Strength Primer and Get to Working Loads (8-10 minutes)

2 Sets: For Quality

10 Supine Banded Pull-Aparts

8/8 Single Leg Glute Hip Thrust Off Bench

6-8 Barbell Bench Press (Empty, Then Light Loads)

Then Get to Working Loads

Bench Press (Every 2:30 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%)

% is of your 1RM Bench Press

We are looking to build volume here, good positions and build to a good challenging set on the Bench Press @ 80%. Look for the goal to be between 7-12 Reps.

"Cosmo" (Checkmark)

15:00 minute EMOM

minute 1: 2 Sets x (1 Wall Walk + 2-3 Wall Facing Handstand Push-Ups)*

minute 2: 10-12 Chest Supported Dual Dumbbell Rows

minute 3: :20-:30 second Hollow Hold

minute 4: 50/50ft Single Arm Overhead Carry

minute 5: Rest

Choice on Loads Today

Sub Box Pike Wall Walk + Handstand Push-Up*
--

Primary Objective : Complete each working set under control within the minute.

Secondary Objective: Consistent movements and positions throughout the workout.

Stimulus: Functional Strength and Stability

RPE: 6/10

February 6, 2025 - No Comments!

Legends – Thu, Feb 6

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

Seated on a box or bench

100 DB Arnold press

100 DB Hammer curls

100 Air or Box/bench squats

200' DB Farmers carry

February 6, 2025 - No Comments!

HGX-FIT – Thu, Feb 6

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Pendlay Row (EMOM
5 x 5 at 85-88%)

B: Bent Over Row (EMOM
5 x 5 at 85-88%)

C: Metcon (5 Rounds for weight)

EMOM

Yates rows

5 x 5 at 85-88%

D: Metcon (No Measure)

3 sets

8/8 DBs Renegade rows

8 DBs Bicep curls

8/8 DBs Gorilla rows

8 DBs Hammer curls

***

2 sets

10/10/10 DBs Bent over hanging bicep curls

(together/right/left)

February 5, 2025 - No Comments!

Functional Fitness – Wed, Feb 5

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up: (4-6 minutes)

2:00 Cardio Choice



2 Sets

10 Bend and Bows

10/10 Wrist Circles

10 Alternating Arms Swings

:15/:15 Overhead Tricep Stretch

20 Bear Plank Shoulder Taps

10 Alternating Scorpion Stretch

Specific Barbell Prep and Primer (6-8 minutes)

3 Hang Muscle Clean

3 Hang Power Clean

3 Low Hang Power Clean

-Add Loads-

Practice Touch and Go Sets of 3 Power Cleans at a time, building to working loads

-

1-2 Sets

1 Ring Muscle-Up or 2-3 Strict Pull-Ups and Strict Dips

3 Touch and Go Power Cleans @ working loads

5 Lateral Burpees over the Bar

"Gin and Tonic" (AMRAP - Rounds and Reps)

18:00 AMRAP

3 Ring Muscle-Ups*

6 Power Cleans (Rx135/95, S 115/75)

9 Lateral Burpees over the Barbell

MU=A: 3 Strict Pull-Ups + 3 Strict Ring Dips*

Score = Rounds + Reps
Goal: 7-11 Rounds

Primary Objective: Consistent Pacing Round to Round

Secondary Objective: Unbroken Movements with a special focus on the Ring Muscle-Ups for those that have them.

Stimulus: High Skill

RPE: 8.5/10

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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

February 4, 2025 - No Comments!

Functional Fitness – Tue, Feb 4

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up: (4-5 minutes)

2 Sets: For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

10 Air Squats

5 Squat Jumps

5 Inchworm Push-Ups

5 Pike Push-Ups

:30 second Jump Rope

Specific Warm-Up: (5-7 minutes)

@ Warm-Up Load

5 Dumbbell Thrusters

5 Bar Kip Swings

5 Strict Knee Raises

15 Double Unders or 30 Single Unders

5 Dumbbell Thrusters

3-5 Kipping Knees to Chest / Elbows/ Building to Toe to Bar

5 Toe to Bar or Scale for the Day (Kipping Knee Raise / Alt Toe to Bar)

15 Double Unders or 30 Single Unders

Barbell Specific Primer: (3-4 minutes)

2 Sets: Building Loads

3 Front Squats

2 Push Jerks w/1sec Pause in the Dip on the First Jerk

1 Split Jerk w/3 sec Pause in the Catch

2 Front Squats

1 Split Jerk

Then.. build to starting weight on the complex (2-3 minutes)

Front Squat + Jerk Complex (5 Rounds for weight)

Every 3:00 minutes x 5 Sets

2 Front Squats

1 Jerk

1 Front Squat

1 Jerk

*Any style jerk, your choice.

Starting @ 70% of 1RM Clean and Jerk
--

Build to a true heavy complex for the day. Focus on maintaining an upright torso and keeping a vertical drive into the Jerk. Focus on catching a dip on the re-rack and then stand before completing your next front squat to the final jerk.

Record Each Working Weight

"Old Fashioned" (AMRAP - Rounds and Reps)

#TEAMPRVNTUESDAY

For Reps:

13:00 AMRAP

10 Dumbbell Thrusters

10 Toes to Bar

30 Double Unders (A: 60 singles)

Dumbbells: 2x(Rx50/35, S 40/25)
--

Goal : 5-8 Rounds

Score: Rounds & Reps

Stimulus: Grip Stamina / Muscular Endurance

RPE : 9/10

Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head, knowing that redlining too early here will definitely come back to bite you in the end.

Primary Objective: Move consistently through all movements while managing grip, breathing, and heart rate. Keep the Toe to Bar or Thrusters Unbroken throughout.

Secondary Objective : Double Under Efficiency and using those as a recovery today.

February 4, 2025 - No Comments!

HGX-FIT – Tue, Feb 4

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

5 x 3 at 80-85%

***

Immediately into: Max reps

3 Drop sets: Incline bench

Max effort/reps at 75%

Max effort/reps at 70%

Max effort/reps at 65%
Must have a spotter for drop sets

B: Metcon (No Measure)

Unilateral DB presses

3 sets

8/8 Bench or floor press

8/8 Barrel press

***

3 Supersets:

8 Bench flys

8 Standing flys

C: Metcon (No Measure)

4 sets

8 DBs Skull crushers

8/8 Offset medball push-ups

February 4, 2025 - No Comments!

Legends – Tue, Feb 4

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Interval training:

Every 4min

:90sec of row or ski

12/12 DB shoulder press

12/12 DB bent over rows

12/12 Red band lat pulls

15 Red band face pulls

**Rest :90sec b/t rounds

February 3, 2025 - No Comments!

Functional Fitness – Mon, Feb 3

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up: 

Mobility Prep + Body Heat (4-6 minutes)

1:00 Row

1:00 Echo

:30/:30 seconds Worlds Greatest Stretch

:30/:30 second Active Pigeon Stretch

General + Specific Movement Prep (4-6 minutes)

30 second Machine (Row or Bike)

10 Kettlebell Deadlifts (Warm-Up Loads)

10 Alternating Box Step-Ups

30 second Machine (Row or Bike)

10 Cossack Squats

10 Alternating Dead-Bugs

10 Alternating Bird Dogs

Specific Warm-Up

Go Over Specific Technique for the Kettlebell Swings and Single Kettlebell Front Rack Step-Ups (4-6 minutes)



30 second Machine (Row or Bike)

10 Russian Kettlebell Swings (Working Loads)

10 Single Kettlebell Suitcase Steps

30 second Machine (Row or Bike)

10 American Kettlebell Swings

5/5 Front Rack Step-Ups

Primer: Have athletes set-up in their stations / starting on a delay (2-3 minutes)

:20 second Row

:20 American Kettlebell Swings

:20 second Bike

:20 second Single Kettlebell Front Rack Step-Ups

Rest 2:00 minutes, then get into the workout

"White Russian" (4 Rounds for reps)

20:00 EMOM

minute 1: Calories

minute 2: American Kettlebell Swings

minute 3: Calories

minute 4: Single KB/DB Front Rack Step-Ups

minute 5: Rest

KB/DB (Rx53/35, S 44/26)/(Rx50/35, S 40/25)

Box Height (Rx24/20, S 20/16″)
--

Goals:

Row/Ski : Male (14-20 Cals) / Female (10-16 Cals)

AKBS: 15-25 Reps

Bike : Male (12-18 Cals) / Female (10-14 Cals)

FR Step-Up: 15-20 Reps

Maintain consistent pacing on both machines and kettlebell movements without sacrificing form or overtaxing your heart rate.

Stimulus: Mixed-Modal Aerobic Power

Repeated efforts focusing on steady, sustainable output

Short rest period to aid in partial recovery

RPE: 8/10

Primary Objective: Build aerobic capacity and muscular endurance under a manageable yet challenging workload, focusing on smooth transitions and efficient breathing.

Secondary Objective: Reinforce core stability and single-leg strength during the front rack step-ups. Practice maintaining proper posture and KB positioning as fatigue sets in.

Optional Accessories (Checkmark)

4 Sets: For Quality

:20/:20 Single Arm Ring Plank

:30/:30 Tall Kneeling Paloff Press

:40 second Sandbag Bear Hug Hold

February 2, 2025 - No Comments!

Functional Fitness – Sun, Feb 2

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

General Warm-Up (4-6 minutes)

2 Sets: For Quality

:20 second Down Dog Hold

:15/:15 Samson Stretch

10 Alternating Down Dog Toe Touches

20 Bear Plank Shoulder Taps

2 Wall Walks + 10 second Nose to Wall Hold

--

Specific Warm-Up (10-15 minutes)

Kipping Handstand Push-Ups

Kick Up to the Wall and Hold

Add an Eccentric to the Mat

Tucked Headstand + Kip to Plank

Tucked Headstand + Kipping Feet to Wall

Kick Up + Eccentric to Mat + Kip to Extension

Strict Handstand Push-Up

Pike Handstand Push-Ups

Box Kneeling Piked Handstand Push-Ups

Box Feet Piked Handstand Push-Ups

"Primeape" (3 Rounds for time)

3 Sets: For Time

12 Handstand Push-Ups

10 Dual Dumbbell Step-Ups

12 Renegade Rows

60 Double Unders

12 Renegade Rows

10 Dual Dumbbell Step-Ups

12 Handstand Push-Ups

Rest 3:00 minutes b/t sets

Box Height: (Rx24/20, S 20/16″)

Dumbbells: (Rx50/35, S 40/25)
--

Today is a classic CrossFit Workout with the flow out and back through a full body series of full movements. The goal is consistency across and steady paces.

Time Domain : 4:00 - 5:00 / Set

Time Cap: 25:00 minutes

Stimulus: Muscular endurance, core stability, and coordination. Moderate to high intensity with a balance of skill-based movements and strength exercises.

RPE: 8-8.5

Mobility

PRVN Recovery #2

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

February 2, 2025 - No Comments!

HGX-FIT – Sun, Feb 2

Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (15min to build to a heavy 2 x 2)

B: Metcon (No Measure)

3 sets

8 DBs Seated Arnold press

8 DBs Rear delt raises

C: Metcon (No Measure)

Supersets:

3 sets

8 BB Bicep curls (weighted)

8 DBs Hammer curls

**Last set “Max” effort of both movements

3 sets

8 BB Drag curls (weighted)

8/8 DB Seated preacher curl

3 sets

8 Plate tricep ext

8 DBs Skull crushers

3 sets

8 DBs Kick backs

8 Diamond push-ups

Come on in. Your first class is on us

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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