05Jun
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
A: Shoulder Press (10-8-8-6-6-4-4-2-2 (time cap 18min)
Build to a heavy 2x2
B/T sets: 8 DBs rear delt raises)
B: Metcon (No Measure)
3 sets
8 DBs shrugs (heavy)
10 DBs front delt raises + lateral delt raises (complex)
C: Pendlay Row (5 x 3 at 90%
B/T sets: 8/8 DBs Renegade rows
***Time remaining - GHD/Vups)
05Jun
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 - Legends
Metcon (No Measure)
Internval training
300M Row or Ski
15 KB swings
100M KB farmers carry
15 KB high pull
100M KB farmers carry
15 DBs shoulder to overhead
100M DBs farmers carry
15/15 DB bent over rows
100M DBs farmers carry
04Jun
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
General Prep
3:00 Cardio Choice
--
10 Bend and Bows
10 Torso Rotations
10 Cat Cows (Slow and Controlled)
10 Bird-Dogs
10 Dead-Bugs
Specific Prep
3 Sets
8/8 Single Leg Kettlebell RDL
10 Russian Kettlebell Swings
20 Bear Plank Shoulder Taps
20 Glute Bridges
4/3 Wide Grip Push-Ups + 4/3 Narrow Push-Ups
“The Architect” (10 Rounds for weight)
Every 2:00 x 10 Sets, Alternating Stations
Station 1: Deadlift + 15 Russian Kettlebell Swings
Station 2: Bench Press + :45 Straight Arm Plank
Deadlift and Bench Press Loading
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75-80%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%+
Kettlebell Load: (Rx70/53, S 53/44)
-
Goal: Build strength while maintaining quality movement under fatigue
Stimulus: Posterior chain + upper body pressing under fatigue and midline tension
RPE: 7.5–8/10
Primary Objective: Hit clean, powerful reps on both deadlifts and bench press with tight positioning across working sets.
Secondary Objective: Stay braced through kettlebell swings and planks to reinforce midline stability and muscular endurance.
[The Architect: Levels] (6 Rounds for weight)
Level 2:
Kettlebell Load: 53/35lb, 24/16kg
Level 1:
Kettlebell Load: 35/18lb, 16/8kg
:20-:30 Plank
Masters 55+:
Kettlebell Load: 44/26lb, 20/12kg
Competitor:
Every 2:00 x 10 Sets, Alternating Stations
Station 1: Deadlift + 20 Russian Kettlebell Swings
Station 2: Bench Press + :45 Weighted Plank
Deadlift and Bench Press Loading
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75-80%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%+
Kettlebell Load: 70/53lb, 32/24kg
Travel/ Hotel:
Every 2:00 x 10 Sets, Alternating Stations
Station 1: 20 Dual Dumbbell Deadlifts
Station 2: 10 Dual Dumbbell Bench Press + 45 Straight Arm Plank
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
Optional Accessories (Checkmark)
5 Sets, For Quality:
10 Glute Bridge Dumbbell Pull-Overs
15-20 GHD Weighted Reverse Hypers (Medball Loaded)
03Jun
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
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training: I GO/YOU GO
100 DBs shoulder to overhead
100 KB swings
***
250M weighted farmers carry (Dealers choice)
100 KB high pulls
250M weighted farmers carry (Dealers choice)
100 DBs hammer curls
03Jun
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
HomeGrown AthletX - HGX-FIT
A: Incline Bench Press (Weight)
3x3 at 87%+
Full recovery between sets
Time cap: 12min
B: Metcon (No Measure)
Same as last few weeks - Get heavier!!!
4 sets
8 Incline close grip bench press
8 DBs Barrel press
15 DBs Standing flys
***
4 sets
8 BB Skull crushers (weighted)
8 DB Tricep ext (behind the neck)
15 BB pushups (use J hooks)
03Jun
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
Mobility and Body Heat
500/450m Row
--
:30 Down Dog Calf Gas Pedals
:30/:30 Scorpion Stretch
:30/:30 Samson Lunge Stretch
General Prep
3 Sets: For Quality
:30 Jump Rope
8 False Grip Ring Rows
:15 Ring Support Hold
:10 Bottom Of Dip Hold
6 Inchworm Push-Ups
10 Hollow Rocks
"Neo" (Time)
For Time:
Buy-In: 1000/900m Row or Ski or Run
Directly Into...
5 Rounds
6/4 Ring Muscle-Ups (A: Burpee Jumping Pull-Ups)
18 V-Ups
72 Double Unders (90 signals)
Directly into..
Cash-Out: 500/450m Row or Ski or Run
Goal: Complete between 15-18 minutes
Time Cap: 30min
Stimulus: High-skill / Midline Stamina
RPE: 8.5/10
Primary Objective: Efficient, composed muscle-up sets under fatigue, maintain quality movement without failed reps. For those doing the burpee pull-up modification the focus will be consistent pacing on the Burpee Pull-Ups with the goal of completing under 1:00 / set
Secondary Objective: Stay relaxed and rhythmic through the double unders and v-ups to preserve pacing and grip.
Accessories (AMRAP - Reps)
For Quality:
5 Rounds (12:30 Clock)
30 Seconds - GHD Weighted Russian Twist
-rest :10-
30 Seconds - Side Plank, Right
-rest :10-
30 Seconds - Side Plank, Left
-rest :40-
Hold a light medball for the GHD Russian twists.