All Posts in Uncategorized

October 17, 2021 - No Comments!


HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT – 10.17.2021

BACK – 2 Rounds (moderate weight)

100m DB’s Farmers Carry

10 DB Alt Single Arm Row

10 BB Pendlay Rows

Immediately Into…..

LANDMINES – 3 Rounds (moderate weight)

12 RDL

12 Front Squat

12/side Reverse Lunge (same side steps back into a lunge – arm is straight)

12/side Offset DL (same leg extends back – arm is straight)

12/side Half Kneeling – Single Arm Shoulder Press

12/side Bent Over Single Arm Rows

12 T-Band Rows (Green Band)

12 Twisters

REST 2min

October 16, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Sets for Quality

1:00 Cardio Choice

20sec/20sec Half Kneeling SA OH Hold

10 Scapular Push-Ups

10 Bent Over Reverse Flys

6 Inchworm Push-Ups

B: Metcon (No Measure)

Freestanding HS Practice
3-5 Sets x :20-:30sec HS Hold

-20-:30sec Hollow Rock b/s

Completed within a 10:00 Window

Option #1: Freestanding

Option #2: Freestanding Practice Block Drill or Band Drill

Option #3: Wall Facing Handstand Hold

Option #4: Box Handstand Hold

*this would be a great day to work with a partner and go through these drills

C: Metcon (Time)

50 Synchro Burpee to Plate

100 Double Unders (Both complete 100 working at same time)

50 Synchro KBS (R+70/53, Rx 53/44)

100 Double Unders (Both complete 100 working at same time)

50 Synchro Strict Handstand Push-ups

Time Domain: 11:00-15:00

Time Cap: 20:00

We are focused today on learning how to really work with our partners. Keeping things synchro and really working the entire time here as we progress through this chipper.

We will be working in tandem throughout except for the double unders. However, you and your partner will complete the double unders at the same time and you both have to accumulate 100 before progressing onto the next movement.

Scaling for HS Holds is very simple. Find a strong progression that is challenging, yet doable for athletes and have them work there. For the workout today, we need to focus on maintaining quality positions on the KBS and Handstand Push-ups in order to keep the back healthy. Subbing Russian KBS and lightening the load is appropriate here and for strict handstand pushups with double abmats or going to dual db z press is the best scaling modification for the day.

R+& RX as prescribed

SUB: 200single unders

HSPU off box, DB Strict Press

October 15, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Complete For Quality

3 Rounds

10/10 Banded Clam Shells

10/10 Single Leg Hip Thrust off Bench or box

:20sec Hamstring Plank


3 Rounds

10/10 Single Leg Rotational Medball Toss

3-5 Banded Broad Jumps

10 Alternating Ice Skater Jumps

B: Front Squat (Pause)

Every 3:00, 5 Sets

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 70%

Set 4: 5 Reps @ 75%

Set 5: 4 Reps @ 80%

*Complete a :03 Pause on the first rep of each set

*Record Set 5

C: Metcon (Time)

3 Rounds

20 Toes to Bar

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

Goal: 6:00-9:00

Time Cap: 15:00

*Can anyone go unbroken!

The overall focus of today is maintaining that posture as your mid-line starts to fatigue. We hit that pause front squat to start off the day so expect a solid amount of fatigue in the core even before this one starts. We are looking at quick sets of 5+ Reps on Toe to Bar and big sets of 10+ Wall Balls. Manage your rest and keep chipping away!

R+ & Rx :as prescribed

SUB: Single leg T2B , Knee To Elbows, V-ups

October 14, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds

250m Run

10 Scapular Pull-Ups

10 Supine Grip Ring Rows

7/7 KB Windmill

B: Metcon (AMRAP - Rounds and Reps)

30:00 AMRAP

1000/850m Row

8 Rope Climbs

6/6 Turkish Get-Up (R+53/35, Rx44/26)

400m Run

*SUB: Rope Climbs if you don't have enough

16/16 Single Arm Ring Rows

Goal: 2+ Rounds

*Goal here today is on steady movement, while really working on strength and stability through the mid-line. We are starting off here with a strong effort on the row, into a big set of Rope Climbs then a big set Turkish get-ups, which will definitely take some time, before ending each round on a 400m Run, where we will be working on maintaining breath and posture.

R+: as prescribed

Rx: 6 Rope Climbs

SUB: 600/500m Row

10/10 Single Arm Ring Rows or 8 Pull to Stands

4/4 Turkish Get-Up 35/16#

200m Run

October 14, 2021 - No Comments!


HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT 10.14.2021


1 Round, 2mins per station for MAX reps of the following;

Set1: 155/105# or 135/95#

2min rest

Set2: 185/125# or 155/105#

2min rest

Set3: 185/125# or 185/125#

2min rest

Set4: 225/155# or 205/145#

2min rest

Front Rack Static Hold at 150-165% of 1RM

3 x :10sec


DB’s Box Step Up (24/20")

4 x 20

Rest 1min B/T sets

Core: Time Remaining

October 13, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds

10 Barbell Good mornings

10 Behind the Neck Strict Press

10 Inchworm Push-Ups

10 Alternating Bird-Dogs

:20sec/:20sec Side Plank

B: Push Press (Strength Superset)

Every 1:30, 10 Sets (5 Sets of Each)

Alternating Movements

-Power Clean + 5 Push Press @ 70-75% of Push Press

-10/10 Back Rack Reverse Lunges *from the Rack

*use first 2 sets to get to working load for last 3 as true working sets

*Today we will be working on a strength superset. We will need two stations set up and this would be an ideal day to work with a partner. We want to challenge the loads on the back rack reverse lunges. So we will be going from the rack today. And we will be combining this with a push press from the floor. We say power clean + push press with the idea that we want athletes to set up well, hit a quality power clean and then get into a quality set-up position for our push press for 5 reps. We are looking at going for 5 reps challenging across. Our back rack lunges should start off conservative and build to the last 3 sets where we will work at a good quality weight across sets.

*Record Push Press at 70-75% and record lunges weight in notes

C: Metcon (Time)


Deadlift (R+ 225/155, Rx 165/125)


Wall Walk

Time Cap = 11:00

Goal: 7:00-10:00

*Focus today is to move fast on the deadlifts and smooth on the wall walks. We should be expecting athletes to choose a load that allows them to stay with 3 sets or less on each round. If they cannot do that with short rest periods between those sets then the load is inappropriate for what we are going for today.

R+/Rx: as prescribed

SUB: Deadlift @ 50% of 1RM


October 12, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Gymnastics Warm-up
Banded Shoulder Prep

-10/10 Banded External Shoulder Rotations

-10/10 Banded Internal Shoulder Rotations

-10/10 Banded Single Arm Straight Arm Lat Pull-Down

-10 Banded Pull-Aparts

-10/10 Palms Up Banded Lateral Shoulder Raises


2 Rounds

10 Scapular Pull-Ups

10/10 Quadruped Thoracic Rotations

10 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Warm-up (No Measure)

Workout Primer
9:00 EMOM

min 1: (2 Ring Swings + 1 Pull to Hip) x 2

min 2: 5 Hang Muscle Snatch + 5 Hang Power Snatch

min 3: 8 Hollow Rocks + 8 Arch Rocks

min 4: (2 Ring Swings + 1 Pull to Catch (no dip out)) x 2

min 5: 5 Muscle Snatch + 5 Power Snatch

min 6: 8 Hollow Rocks + 8 Arch Rocks

min 7: (2 Ring Swings + 1 High Catch Muscle-Up) x 2

min 8: 5 Power Snatch as Singles

min 9: 8 Hollow Rocks + 8 Arch Rocks

*Start empty barbell on snatch, then increase weight each set. Your 3rd set should be at starting weight or one warm-up set below starting weight. Focus on quick singles to get ready for the workout.

*For those not performing muscle-ups today, the sub for the ring swings and development into muscle-up would be to perform box muscle-up drill or banded ring muscle-up on lower rings or 5 Ring Row Muscle-Up Transitions.

C: Metcon (2 Rounds for reps)

6:00 AMRAP


Ring Muscle-ups

Power Snatch (R+135/95, Rx 115/75)

Rest 5:00

6:00 AMRAP


Ring Muscle-ups

Power Snatch (R+115/75, Rx 95/65)

R+ as prescribed

RX: MU=1-2-3-4-5-6-7….

Strict Pull-Ups +Strict Ring Dips

SUB: MU= Ring Rows + Push-Ups

October 11, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Clean + Overhead Warm-Up
3 Rounds, For Quality (10:00 Cap)

1:00 Row, Ski or Bike

5 High Hang Muscle Clean and Press (Empty Barbell)

5 Double DB Squat Cleans

5 Tall Box Jumps (try and land with legs as straight as possible)

:20-:30 Handstand Hold (Wall Supported)

B: Warm-up (No Measure)

5 High Hang Muscle Clean

5 High Hang Sq Cleans w/Pause in Catch

5 Hang Sq Clean

*Athletes can stay with empty barbell

C: Hang Clean (High Hang Sq Clean + Hang Sq Clean)

Every 2:00, 7 Sets

2+2, x 3 Sets @ 60%

2+1, x 2 Sets @ 65%

1+2, x 2 Sets @ 70%

*High Hang = Hip Crease

*Hang =Top of the Knee

*Focus today is speed under the barbell and pulling yourself into a quality catch position.


2+2 = 2 From High Hang + 2 From Hang

2+1 = 2 From High Hang + 1 From Hang

1+2 = 1 From High Hang + 2 From Hang

Work on positions. The high hang position is challenging, therefore, focus on speed, fast elbows and pulling under the bar at 60-65% of 1RM. Note, at 70%, only 1 high hang and 2 hang position.

*Record set 7

D: Metcon (4 Rounds for reps)

2:30 AMRAP, 1:00 Rest, 4 Sets

23/16 Row or Ski or 16/12 Cal Bike

10 Burpee Box Jump overs (R+24/20, Rx20/16″)

- Max Double DB Thrusters (R+45/25, Rx 35/15)

*Focus today is on a little high heart rate while maintaining tension and stability during the thrusters. We want athletes to finish Cals around a minute, finish the burpee box jump overs in 40-50 seconds and have 30+ seconds for max DB Thrusters for each AMRAP.

Goal: 10+ Reps/Round

R+: as prescribed

Rx: 8 Burpee Box Jump overs

SUB: 6 Burpee Box Step overs

October 10, 2021 - No Comments!


HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT – 10.10.2021

3 Rounds

400m Run/Row/Ski

25 BB Back Squats

20 BB Alt Lunges

15 BB Bicep curls

15 BB Reverse Curls

REST 5min

1 Round

1200m Run/Row/Ski

75 BB Back Squats

60 BB Alt Lunges

45 BB Bicep curls

45 BB Reverse Curls

Time Remaining: 150 Abmat sit-ups

The dream is free. The hustle is sold separately.


Give us a call or shoot us a text


Send us an email

Drop on by

551 Taylor Way
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]