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 

2 Sets:

200m Run

10 Cossack Squats

5/5 World's Greatest Stretch

10 Hollow Rocks

:10 Hollow Hold

Burpee Number Game (Group ~5 minutes)

1 = Standing

2 = Top of Plank

3 = Bottom of Push-Up

4 = Feet to Outside of Hands

5 = Jump

As an examples

3+5 = Full Burpee

2+3+2 = Push-Up

4+5 = Squat Jump

2+1 = Up Down

Specific Primer & Skill Prep

2 Sets

8 Abmat Sit-Ups

6 Dumbbell Walking Lunges, R1 @ Moderate Load , R2 @ Working Load

6 Line Facing Burpees

“Zion Uprising” (Time)

5 Rounds for Time, As waterfall in teams of 3-4

30 Abmat Sit-Ups

50ft Dumbbell Walking Lunges

200m Run

15 Line Facing Burpees

This will be done as a team of 3 or 4 partners depending on class numbers and size.

Dumbbell: (Rx50/35, S 40/25)
Time Cap: 30 minutes

Goal: Complete in 20-25min of Total Running Time

Stimulus: Steady team conditioning with core, legs, and aerobic pacing under fatigue

RPE: 7.5/10

Primary Objective: Maintain consistent pacing on run and lunges to avoid bottlenecks and maximize team flow

Secondary Objective: Keep core and burpee movement quality high, tight transitions will save time overall

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose