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 - Uniquely Abled Fitness

Warm-up (No Measure)

400 m run/ski/row

Stretches:

Green band

Updog/downdog

Scorpion

Thoracic rotation

Bird dog

2x:

Deadhang on bar

Pull-ups (EMOM 6 min of pull up variation)

Power clean complex (Clean pull
2 power cleans
Push jerk/press)

Community Cup Workout (4 Rounds for reps)

2 sets:

2 min work -

10 hanging knee raises

10 goblet squats / Dallas dual kb swing

max calorie row

Rest 1 min

2 sets:

2 min work -

10 cal row

10 goblet squats

Max pull-up or pull-up variation