Workout of the day

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

400m Run

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Prep:

2 Sets: For Quality

5/5 Single Leg Romanian Deadlifts (21x1 Tempo)

10 Hollow Rocks

10 Alternating V-Ups

10 Single Leg Glute Bridges

:30 Wall Lean March

Specific Prep

3 minutes Toe to Bar Technique Drills

-

5 Deadlifts @ Warm-Up Loads

5 Deadlifts @ Working Loads

10m A Skips

10m High Knees

10m Butt Kicks

5 Toes to Bar (or progression)

3 Deadlifts @ Working Loads

"Lauda" (Time)

3 Rounds for Time

400m Run

21 Toes to Bar

12 Deadlifts

Barbell: (Rx 225/155, S 165/125)

400m Run (A: 27/22 Cal Bike)
Score: Time to complete

Goal: 8:00-12:00

Time Cap: 16:00

Primary Objective: Maintain large, consistent sets of toes to bar while holding technically sound deadlifts.

Secondary Objective: Run at a sustainable but fast pace (≈1:45–2:00 per 400m) to keep total time on target.

Accessory Finisher (Checkmark)

3 Sets:

12-15 Straight Arm Banded Lat Pull Downs

10-12 Ring Hamstring Curls

:30/:30 Side Plank

:60 Forearm Plank

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (Checkmark)

6 sets: Complex

3 Pendlay rows + 5 Bent over rows

**Do not reset between movements

80% of your lowest lift

Then..

4 sets

8/8 DB Renegade rows

8/8 DB SA Seated Arnold press

8/8 DB Bent over rows

12/12 DB SA rear delt raises

***

4 sets

Complex: 8 DBs shrugs + 100' DBs Farmers carry

**B/T sets: 25 Vups

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

10/8 Push-Ups

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

10 Bird-Dogs

10 Dead-Bugs

Specific Prep

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~50%

3 Reps @ ~60%

Build to 70% starting load for strength work

-

Build to working weights on Dumbbell Bench in sets of 3-5 at a time, then start the strength piece.

Strength (12 Rounds for weight)

12:00 EMOM

minute 1: 5 Front Squat

minute 2: 10 Dumbbell Bench Press

Front Squat @ 70% Across

Dumbbell Bench: Choice on Loads

"Hamilton" (AMRAP - Reps)

8:00 AMRAP

4-8-12-16...

Ring Push-Ups

Box Jumps

* Rings set to 12in from the floor

Box Height: (Rx24/20, S 20/16″)
Score = Total Reps

Primary Objective: Accumulate as many quality ring push-ups as possible while holding consistent box jump rhythm.

Secondary Objective: Manage pressing fatigue early to avoid hitting failure before the larger rounds.

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (Checkmark)

Warmup: PVC/Bands

Partner training

2 Rounds

100 Burpee to DB hang clean to overhead

250m DBs Farmers carry

****

Remaining time:

Partner 1:

10 Ring push-ups

10 Ring row

Partner 2:

10/10 DB Hammer curls

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

10:00 minutes for Quality

1:00 Cardio

:30 Jump Rope

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings

:15 Nose to Wall Handsant Hold

2 x 10m out and back lateral shuttle

-

Then final touches on each movement and build to working loads on the American Kettlebell Swing

Primer:

9/7 Calories

7 American Kettlebell Swings

25 Double Unders

1 Wall Walk

3 Shuttle Runs

"Schumacher" (4 Rounds for time)

Every 7:00 x 4 Sets

14/10 Cal Bike or 20/14 Cal Row or Ski

15 American Kettlebell Swings

50 Double Unders (A: 100 singles)

3 Wall Walks

12 Shuttle Runs

Shuttle Run = 25/25ft

Kettlebell: (Rx53/35, S 44/26)

Wall Walk: 10in
Score = Average Time Per Set

Goal: 4:45–5:30 per round, leaving 1:30–2:15 of rest.

Primary Objective: Hold consistent times across all four sets with unbroken kettlebell swings and double unders.

Secondary Objective: Complete the cardio in under 1:15 and wall walks in under :45 to keep things tight and allow for enough time to complete the run in the goal time domain.

Warm-Up Flow (Checkmark)

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)

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Incline Bench Press (Weight)

Every :90sec

5x5 at 80-82% of 2RM

Immediately into…

4 sets

8 Incline close grip bench press

8 DBs Barrel press (floor)

10 DBs Incline flys

8/ DB offset push-ups

B: Metcon (Checkmark)

Supersets:

3 sets

8 BB Bicep curls (weighted)

10 BB Drag curls

**Rest :30sec B/T sets

3 sets

8 BB Reverse curls (weighted)

8 DB Hammer curls

10 DB SA Seated preacher curls