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
19Jun
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
Push/Pull (No Measure)
EMOM 2min - Each movement at 65-70% of 1RM
6 sets
8 Strict Shoulder press
8 Pendlay rows
5 sets
8 Push press
8 Bent over rows
4 sets
8 Push jerks
8 Yates rows
Metcon (No Measure)
4 sets - SA DB
8/8 Arnold press (seated)
8/8 Renegade row + twist
***
3 sets
15/15 Banded Paloff press
15/15 Banded wood chops (high/low)
19Jun
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 - Legends
Metcon (No Measure)
Partner training
180 seated knee raises (I GO - YOU GO)
***
Together:
200M Farmers carry (high/low)
10/10 DB Bent over rows
200M Farmers carry (front rack)
10/10 DB shoulder to overhead
200M Farmers carry (suitcase)
15/15/15/15 Banded single arm lat pull (right, left), together and face pulls
***
180 seated knee raises
19Jun
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 Sets: For Quality
1:00 Cardio Choice
:30 Wall Lean March
10 Knee Hug + Lunge and Twist
:30 Dead-Bugs
:30 Bird-Dogs
Primer
1x Through
14/10 Cal Row or Ski or 10/7 Cal Bike
12 GHD Sit-Ups
200m Run
*Practice Flow of Workout and Structure of Delayed start for Class
"Hey Ya" (4 Rounds for time)
Every 6:00 x 4 Sets
20/14 Cal Bike
25 GHD Sit-Ups
400m Run
Goal: Sub 5:00 per set
Score: Average Time / Set
Stimulus: Mixed Monostructural Stamina / Midline Resilience
RPE: 8/10
Primary Objective: Hold consistent pacing across all 4 sets
Secondary Objective: Push the pace on the run while maintaining GHD quality and bike intensity
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
18Jun
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
3 Sets:
1:00 Row (:30 Easy - :20 Mod - :10 Hard)
10 Goblet Cossack Squats
6 Inchworm Push-Ups
:30/:30 Side Plank
:20/:20 Single Arm Plank
Specific Barbell Prep
3 Sets, building to working loads
1 Pause Front Squat + 3 Front Squats
Paused Front Squat (Pause Front Squat + Front Squat
Every 2:30 x 5 Sets
2 Sets x 1+4 @ 70%
2 Sets x 1+3 @ 75%
1+2 @ 80%
Pause :03 on the Pause Front Squat
*After Each Set Complete 3 Broad Jumps for Distance)
Goal: Quality positions and good speed out of the hole in every squat.
Stimulus: Absolute Strength Development
Cues:
Root through the feet, push up through the elbows and flex the belly. For the paused squat, make sure to keep tension in the hole and work to press out of the bottom without a rebound to get back up. On the regular front squats we are looking for quality speed and positions.
Modifications:
We can look to move to a Back Squat if mobility is an issue, or move to goblet squats for those just learning the mechanics of the squat while also reinforcing similar bracing positions.
Work in Progress (2 Rounds for reps)
Part A)
5:00 AMRAP
60 Wall Balls (Rx 20/14, S 16/12), 10/9ft
-Max Calories
Rest 5:00 minutes
Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls
*Re-Test (June 19th, 2024)
Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B
Stimulus: Max Effort Aerobic and Muscular Endurance Output with Built-In Interference
RPE: 9/10
Primary Objective: Stay controlled on Wall Balls to earn time for high-effort calories
Secondary Objective: Pace the row to hit a repeatable number and finish with efficiency on the second effort
17Jun
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 - Legends
Metcon (No Measure)
Red band: Everyone together
Face pulls
Lat pulls
***
7min AMRAP
10 KB swings
15 KB high pulls
100M KB farmers carry
***
7min AMRAP
10 DBs hang power cleans
10 DBs shoulder to overhead
100M DBs (high/low) farmers carry
***
Red band Paloff press