23Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets:
200m Run
10 Tempo Air Squats 31x1
10 Deep Lunge Mountain Climbers
:30 Down Dog Calf Gas Pedals
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
Specific Barbell Prep
2 Sets:
3 Tall Muscle Cleans
3 Front Squats
3 Hang Power Cleans
3 Hang Squat Cleans
3 Paused Front Squats (:01 pause)
Then Add loads and Build to ~60–65% for Set 1 of complex
Clean (Every 2:30 x 5 Sets
2 Squat Cleans
3 Paused Front Squats
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%
% is Based on 1RM Squat Clean)
* Hold the bottom of each front squat for 1 full second with no movement. You may drop the bar after the first squat clean, but rest no more than 10 seconds.
Goal: Clean and technical squat clean reps, followed by solid positions in the pause front squats.
Stimulus: Front Rack Stability and Strength / Technical Strength in the Clean
Cues:
Patience to the knee, speed through the hips.
Push up on the bar out of the Front Squat.
Modifications:
We can move to Power Cleans, Hang Power Cleans, or even Dumbbell Power Cleans today.
If needed, move to Power Cleans + Back Squats if the front rack positioning is the biggest issue for athletes today.
"Meat Sweats" (Time)
For Time:
200m Run (A: 14/11 Cal Bike)
5 Front Squats
200m Run
10 Front Squats
200m Run
15 Front Squats
200m Run
20 Front Squats
Barbell (Rx135/95, S 115/75)
Goal: 6-9 min
Time Cap: 12 minutes
Stimulus: Pacing Under Fatigue / Leg Endurance
RPE: 8/10
Primary Objective: Maintain composure and barbell control as volume builds
Secondary Objective: Keep run pace consistent to preserve front squat quality
Optional Accessories (Checkmark)
3 Sets, For Quality
10 Hollow Rocks
10 V-Ups
10 Russian Twists
:10 second Hollow Hold
22Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - HGX-FIT
A: Bench Press (Pause Bench Press + Bench Press
Every 2min x 6 Sets
Set 1: 1+4 @ 70%
Set 2: 1+4 @ 70%
Set 3: 1+3 @ 75%
Set 4: 1+3 @ 75%
Set 5: 1+2 @ 80%
Set 6: 1+2 @ 80%
***B/T sets 8 incline push-ups
Pause :01 on the Pause Bench Press)
B: Metcon (No Measure)
4 sets
8/8 SA DB Barrel press (50/35)
12 DBs flys
***
3 sets
8-10 Bench dips
8-10 DB Tricep ext
8-10 DB Skull crushers
***
4 sets
8-10 DBs Seated hammer curls
10/10 DB Alt bicep curls
10 BB Drag curls
22Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
250 run/machine
Stretches - you choose!
8-10 min. They know most stretches we do in class.
Front Squat (1:30 x 8
4 front squats (may be to a box or goblet squat) + 3 broad jumps
*Dallas goblet squat w/ bar assist. Instead of broad jumps, overhead kb/ db hold for stability
)
Athletes can share a bar.
AMRAP w/ partner (No Measure)
Split work as needed:
20 cal machine
20 alternating db snatch
8 burpee box jump/step overs
(Dallas floor burpee and db transfer) Can do all burpees and then all transfers.
Tabata - if time (No Measure)
Sit-ups
Plank
22Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets, For Quality
1:00 Cardio Choice
6/6 Half Kneeling Kettlebell Windmill
10 Scapular Push-Ups + 10 Plank Shoulder Taps
6/6 Single Arm Rotational Ring Rows
10 Ring V-Outs
Specific Barbell Prep
3 Sets, building to working loads
1 Pause Bench + 3 Bench Press
Bench Press (Pause Bench Press + Bench Press
Every 2:30 x 5 Sets
Set 1: 1+4 @ 70%
Set 2: 1+4 @ 70%
Set 3: 1+3 @ 75%
Set 4: 1+3 @ 75%
Set 5: 1+2 @ 80%
Pause :01 on the Pause Bench Press
5 Medball Chest Pass After Each Set of Bench)
% of 1RM Bench Press
Stimulus: Absolute Strength and Control
Cues:
On the Pause Bench Press, focus to pause with tension and then have speed off the chest.
For all Bench Press, think about pulling the bar apart and down before engaging your back and glutes to press on each rep.
Modifications:
Look to substitute floor press or dumbbell press as the primary alternative today.
“The Way You Move” (Time)
For Time:
Buy-In: 100 Double Unders
---
3 Rounds
20 Renegade Rows
25/20 Dumbbell Deficit Push-Ups
--
Cash-Out: 100 Double Unders
Dumbbells: (Rx50/35, S 40/25)
--
Goal: 9:00–13:00
Time Cap: 15:00
Stimulus: Upper Body Stamina / Midline Integrity Under Volume
RPE: 8/10
Primary Objective : Stay efficient on push-up volume while maintaining quality big sets on the renegade rows
Secondary Objective : Complete double unders with minimal breaks to preserve total time. Look to go 50-50 or 25-25-25-25.
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)
21Jun
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
Body Heat and Activation
2 Sets
10 Bend and Bows
10 Bootstrap Squats
10 Bird Dog From Crawling
6 Inchworm Push-Ups
10 Down Dog Toe Touches
Partner Rowing Golf (Time)
1000m Row, For Time
Alternate Partners @ every 100m. Athlete 1 will be rowing until 100m, then athlete 2 rows until 200m and so on for the duration of 1000m. There is a catch however. At the 100m mark, if the rower rolls to 102 then both athletes must do 2 burpees prior to switching back on the rower. Then athlete 2 will row and stop rowing somewhere around 15-20m shy of the 200m mark. If the rower then rolls to 197m, both partners will again need to do 3 burpees. Now athlete 1 will get on the rower and row to the 300m mark. If they hit the mark dead on, no burpees need to be done and partners can again switch and go to the next 100m mark. This will continue for the duration of the workout until you reach 1000m. And yes if you are over or under at 1000m the workout will finish with burpees.
Specific Prep and Primer
5 Dual Kettlebell Front Squats @ moderate load
2 Partial Wall Walks
5 Dual Kettlebell Front Squats @ working load
2 Full Wall Walks
“ATLiens” (AMRAP - Rounds and Reps)
20:00 Partner AMRAP
300/250m Row
10 Dual KB/DB Front Squat
3 Wall Walks
KB: 2 x (Rx53/35, S 44/26)
DB: 2 x (Rx50/35, S 40/25)
*Alternating Full Round with a Partner for Rounds + Reps
Goal: 8–10 Total Rounds (4–5 per partner)
Stimulus: High Intensity 1:1 Intervals and Midline + Quad Stamina
RPE: 7.5–8/10
Primary Objective: Consistent, unbroken movement on squats and wall walks (this means not stopping here to rest on the floor)
Secondary Objective: Keep transitions sharp and rowing pace steady across rounds
Core Finisher (AMRAP - Reps)
5 Sets: For Quality
:30 Flutter Kicks
Rest :15
:30 Scissor Kicks
Rest :15
:30 Tall Plank Knees to Elbows
Rest :15
20Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Stretching:
Updog/down dog
Cat cow
Thread the needle
Air squats
Cossack squat
Leg swings
2x:
:30 shuttle run
:30 jumping jacks
:30 jump rope
Hang Power Snatch
Power snatch and 2 hang power snatch
Metcon (No Measure)
3-4x through:
4 devil's press/Dallas 8 dual kb swings
100 ft db high/low carry/Dallas hold
24 jump rope/48 split rope
Rest 1 min and repeat