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

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Body Heat & Mobility Flow

10/8 Calorie Row

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Hanging Dead Hang or Scapular Pull-Up Hold

:30 Wrist & Forearm Stretch (on floor)

General Prep 

2 Sets:

5 Kip Swings or 5 Ring Rows (retraction focus)

5/5 Single Arm Dumbbell Deadlift

5/5 Dumbbell Snatch

8 Jumping Pull-Ups or 8 Ring Rows

20 Single Unders

Specific Primer & Skill Prep (No Measure)

2-3 Sets

10 Double Unders or 20 single unders

4 Alternating Dumbbell Snatch (build to workout load by final set)

2-4 Strict Pull-Ups (banded or scaled options)

“The Construct” (AMRAP - Rounds and Reps)

20:00 AMRAP, With a partner.

4-8-12-16....

Alternating Dumbbell Snatch

Strict Pull-Ups

Starting @ 0:00 and Every 5:00 minutes

Complete 25/20 Cal Row or Ski or 17/14 cal Bike + 100 Double Unders or singles

Dumbbell: (Rx70/50, S 60/40)

We will start on the row for 30/24 Calories, then proceed to 100 double unders, before getting into the ladder of alternating dumbbell snatch and strict pull-ups. Every 5 minutes thereafter we will stop moving up the ladder and proceed back to the rower and the double unders. All reps are to be split between partners in the most efficient way possible to keep moving and get as far up the ladder as possible in the 20 minute timeframe.
Goal: Finish the round of 24+ on the ladder

Stimulus: Midline and pulling stamina under aerobic interference

RPE: 8.5/10

Primary Objective: Split the reps evenly and maintain a strong consistent pace with quality form on the Dumbbell Snatch

Secondary Objective: Transition fast and recover rhythm quickly after each row + double under effort.

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