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10
Jun

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 sets

10 DBs Chest supported incline rows

10 Yates rows (135/105)

10 DBs Bent over rows (50/35)

10 Pendlay rows (135/105)

***

4 Supersets:

15 Banded tall kneeling lat pulls

15 BB bicep curls

15 BB skull crushers

***

3 Supersets

15 BB tricep ext

15 BB reverse curls

15 DB preacher curls (elbows press against stomach)

10
Jun

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

UAF Buddy Competition July 20th 1-3pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

3 Sets: For Quality

:30 Jump Rope

6 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

:15 Dead-Hang + :15 Active Hang

10 Ring Rows

Weighted Pull-ups (Every 2:00 x 5 Sets
3 Reps for Max Load)

Start at a moderate heavy load and increase to a max for the day

Goal: Building to 90% of 1RM (If you tested the 1RM from a few months ago or have that logged)

Stimulus: Gymnastics Absolute Pulling Strength

Cues:

Start with an active lat position by retracting your shoulder blades to start each pull-up.

Modifications:

Look at levels as good options for the day

"Trinity" (5 Rounds for time)

Every 3:00 x 5 Sets

50 Double Unders (A: 100 singels)

15 DB Bench Press

10 Burpee Pull-Ups

Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval

Stimulus: Upper body stamina and high-skill density with aerobic repeatability

RPE: 8/10

Primary Objective: Move through the bench press unbroken or in 2 quick sets to maintain round consistency

Secondary Objective: Control breathing during the double unders to preserve grip and push the pace on the burpee pull-ups. The goal is to complete the Burpee Pull-Ups in under 1:00.

General Prep 

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

10
Jun

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

HomeGrown AthletX - Legends

Metcon (No Measure)

3 sets: Red band

10 Face pulls (one second hold)

10 Lat pulls (both hands - one second hold)

***

Partner training: (split work)

160 DBs shoulder to overhead

200M DBs farmers carry (high/low)

160 DBs bent over rows

200M DBs farmers carry (front rack)

160 DB single arm upright row

200M DBs farmers carry (suitcase)

09
Jun

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

UAF Buddy Competition July 20th 1-3pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

1:30 row ski or Bike Easy

--

Mobility and Activation

10/10 Arm Circles (Forward / Back)

:15/:15 PVC Pipe Front Rack Stretch

10 Prone PVC Pipe Behind the Neck Presses

:20 Extended Plank Reverse Bridge

Barbell Specific Primer

3 Clean Deadlifts (Hit a quick pause at each position to the hip)

3 Position Clean Pull (High Hang, Hang, Mid-Shin)

3 Position Power Clean (High Hang, Hang, Mid-Shin)

3 Split Jerks with 1 sec Pause in the Catch



Then Add Loads so the barbell is off the floor



Perform 2-4 Sets of Full Complex, building to starting weight on the barbell.

Clean and Jerk (Clean and Jerk Complex
Every 2:30 x 5 Sets
Clean Pull
Power Clean
Clean Pull
Squat Clean
Split Jerk)

Starting @ 75% of Limiter and Increasing to a Max For the Day

Goal: Building to 90%+ of Clean and Jerk for the Day

Stimulus: Speed Strength + Power Development

Cues:

Stay over the bar, root through the feet and keep pushing through extension in the pull.

Quick Elbows and feet into the receiving position with a quality front rack and upright torso.

Modifications:

Look at our Level 1 Option today with the goal of simplifying the complex to avoid confusion while still creating technical capacity in the lift.

Those with Front Rack mobility issues let's look to move to a Dumbbell Complex. We can utilize the travel/hotel WOD option if necessary.

"Morpheus" (5 Rounds for weight)

For Load:

15:00 EMOM

Minute 1 - 18 /13 Cal Row or Ski or 13/10 Cal Bike

Minute 2 - 2 Squat Clean & Jerk @ 90%

Minute 3 - Rest

% is Based on Heavy of the Complex for the Day
Goal: Complete each bike in under 50 seconds and hit the target goal for the Clean and Jerk as singles done 1 every 20-30 seconds.

Stimulus: Barbell Conditioning with Interference Fatigue.

RPE : 9/10

Primary Objective : Maintain technical precision on squat clean and jerks under fatigue without failed reps

Secondary Objective : Hit a consistent power output on the bike without redlining—stay just below threshold

08
Jun

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

UAF Buddy Competition July 20th 1-3pm

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Shoulder Press (EMOM for 6min
6 reps at 70% of 1RM)

B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
10 BB Upright rows)

C: Metcon (No Measure)

3 sets

10/10/10

Angle delt raise/front delt raise/Arnold press

***

3 sets

8 BB/DBs skull crushers (45 degree angle)

8 Plate tricep ext (behind the neck)

100M Plate ovhd carry

08
Jun

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

UAF Buddy Competition July 20th 1-3pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat and Mobility

2 Rounds:

8 Calorie Row or 200m Run

8 Air Squats

8 Glute Bridges

10 Banded Good Mornings

:20/:20 Samson Stretch

General Prep and Activation

2 Sets:

8 Abmat Sit-Ups or 6 GHD Sit-Ups (progressive ROM)

6 Kettlebell Deadlifts (single KB to warm up hinge pattern)

6 Box Step-Ups

:20 Glute Bridge Hold

:20 Hollow Hold or Tucked Hollow

Primer

10 GHD Sit-Ups or modified version

8 Dual Kettlebell Deadlifts (moderate load)

6 Box Jumps

Build to working loads

And repeat.

“The One” (5 Rounds for time)

Every 4:00 x 5 Sets

20 GHD Sit-Ups

15 Dual Kettlebell Deadlift

10 Box Jumps

Kettlebells: 2 x (Rx53/35, S 44/26)

Box Jump: (Rx30/24, S 24/20″)
Goal: Complete each round in 2:00–2:30, leaving 1:30–2:00 rest per interval

Stimulus: Posterior chain and core stamina under moderate fatigue

RPE: 7.5/10

Primary Objective: Stay unbroken on all movements across all sets.

Secondary Objective: Complete each set in the same time across all sets.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

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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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