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)