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 - Functional Fitness

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General Prep 

2 Sets:

1:00 Cardio Choice

15 Banded Good Mornings

10 Cossack Squats

5 Inchworm Push-Ups

Specific Prep / Primer (No Measure)

8-10 Barbell Romanian Deadlifts

8-10 Bench Press

6-8 Wall Balls

- Add Loads to Barbell -

5 Deadlifts

5 Bench Press

6-8 Wall Balls

--

Get to working loads on the Deadlift and Bench Press for the day

"Loser? I Don’t Think So!" (5 Rounds for reps)

20:00 EMOM, In Teams of 4 for Max Reps

minute 1: Deadlifts

minute 2: Bench Press

minute 3: Wall Balls

minute 4: Rest

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

Bench Press: (Rx135/95, S 115/75)

Wall Balls: (Rx 20/14, S 16/12) 10/9ft

Athletes will start on a delay and everyone will begin on the Deadlifts and make their way through the EMOM for 20:00 minutes or 5 rounds each. Score is total combined reps of all partners.
Goal: 12-18 Reps on Deadlifts and Bench Press/ Set, 15-25 Wall Balls on Each Set

Primary Objective: Maintain consistent rep numbers across all sets today.

Secondary Objective: Keep the Wall Balls to one big unbroken set to finish each round

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

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 - Uniquely Abled Fitness

Warm-up (No Measure)

Plate carry

Updog/downdog

Bird dog

Thread the needle

Inchworm

Arm Circles

2x:

10 db push press

10 banded pull aparts

Bench Press (5x5 build over sets)

Partner Workout (No Measure)

Split all work between partners

AMRAP

40 jumprope

20 db power snatch

20 cals on machine

20 box jumps

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 - Functional Fitness

View Public Whiteboard

Warm-Up: 

3 Sets: For Quality

200m Run

5/5 World's Greatest Stretch

8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right)

8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left)

5 Up Downs

:20 second Nose to Wall Handstand Hold

Push Press (10:00 EMOM
3 Reps @ 65-70% of 1RM)

% of Push Press

Modifications:

We could move to strict press, dual dumbbell push press, or an incline bench press depending on the movement limitations for the day

"Finkle is Einhorn" (Time)

3 Rounds for Time

4 Wall Walks

400m Run

12 Single Arm DB Hang Clean and Jerk

16 DB Facing Burpees

Dumbbell: (Rx50/35, S 40/25)
-

Goal: 11-15min

Time Cap: 18min

Primary Objective: Maintain a pace as close to 4-5min as possible

Secondary Objective: Keep the Wall Walk pace manageable with the focus on trying to complete these in a minute or less on each set.

[Finkle is Einhorn: Levels] (Time)

Level 2:

3 Rounds for Time

3 Wall Walks

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

16 Lateral Dumbbell Burpees

Dumbbell: 35/25lb, 15/12kg

Level 1:

3 Rounds for Time

3 Wall Walks to 30in from Wall

200m Run

12 Single Arm Dumbbell Hang Clean and Jerk

12 Lateral Dumbbell Burpees

Dumbbell: 25/15lb, 12/7kg

Masters 55+:

3 Rounds for Time

3 Wall Walks to 20in from wall

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

12 Lateral Dumbbell Burpees

Dumbbell: 30/20lb, 14/9kg

Competitor:

Dumbbell: 70/50lb, 32/22.5kg

Travel / Hotel:

As prescribed

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

10 Reverse Nordic Curls

10/10 Single Arm Strict Press

10/10 Single Arm Dumbbell Row

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

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A: Pendlay Row (5 x 5 at 82-85%
b/t sets 8 BB weighted reverse curls)

B: Metcon (No Measure)

4 sets

8 DBs incline chest supported rows

8 BB weighted bicep curls

8/8 DBs Gorilla rows

8 BB weighted drag curls

20 Banded lat pulls

“21”

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 - Functional Fitness

View Public Whiteboard

Mobility + Body Heat

20/20 Lateral and Medial Line Hops

10 Alternating Scorpions

10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)

10 Alternating Active Pigeon Stretch

General Prep 

2 Sets

20 Double Unders or 35 Single Unders

5 Hang Muscle Snatch

5 Hang Power Snatch

8 Bar Kip Swings

4 Jumping Pull-Ups with Controlled Eccentric

--

Build to Working Loads on the Power Snatch over 2-3 minutes, then get into the Bar Muscle-Up Progression

"Guano Madness" (AMRAP - Rounds and Reps)

20:00 AMRAP

45 Double Unders (A:90 singles)

9 Power Snatch

5 Bar Muscle-Ups (A: Banded Bar Muscle-Ups or Burpee Pull-Ups)

Barbell: (Rx 115/75, S 95/65)
-

Goal: 7+ Rounds

Primary Objective: Maintain a pace as close to 2:00-2:30 a round as possible

Secondary Objective: Keep the Bar Muscle-Ups to 2 sets or less.

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

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

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Metcon (No Measure)

Partner training:

Single arm

12 DB swings (shoulder height)

12 DB hang power cleans

12 DB shoulder to overhead

12 DB hammer curls

100M DB overhead carry

***

Last 5min of class: 15/15 Red band Paloff press

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 - Functional Fitness

View Public Whiteboard

General Prep 

3 Sets

1:00 - :45 - :30 Row (increasing intensity)

10/10m Lateral Band Walk

10/10m Monster Band Walk

10 Hollow Rocks + 10 Alternating V-Ups

10 Alternating Box Step-Ups + 5 Box Jumps

Specific Barbell Loading

Back Squat

10 Empty Barbell Reps

5 Reps @ 50%

3-5 Reps @ 60%

then load to 70% on the bar

Back Squat (Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
)

% of Back Squat

Scaling Modifications:

Box Squats or Split Squats depending on the issue. If it's the lower back, the split squat is best, if it's the knees, the box squat will be the best alternative today.

"Laces Out!" (3 Rounds for time)

Every 5:00 minutes x 3 Sets

20 GHD Sit-Ups

500/450m Row or Ski or 30/21 Cal Bike

20 Box Jump Overs

Box Height: (Rx24/20, S 20/16″)
Goal: Complete each working set in under 4:00 minutes

Primary Objective: Complete each Row in under 2:00 minutes

Secondary Objective: Keep the GHD Sit-Ups and Box Jump Overs to under 1:00 each

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

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 - Functional Fitness

View Public Whiteboard

General Prep 

3 Sets: For Quality

1:00 - :45 - :30 Bike (increasing intensity)

8 Romanian Deadlifts

6 Tall Muscle Cleans

20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)

8 Quarter Squat Reactive Jumps

Barbell Specific Prep

Slow Clean Pull

Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)

Power Clean (Not TnG)

-

2-3 Sets: Building Loads

Clean Pull

Low Hang Power Clean

TnG Power Clean

Power Clean (Every 90 seconds x 10 Sets
Clean Pull + Low Hang Power Clean + Tng Power Clean)

Starting @ 60% of 1RM Power Clean

Modifications:

We can adjust to a clean deadlift to hang power cleans as the natural regression for this complex.

For athletes with movement limitations look to tackle this complex with dumbbells and increase the volume slightly so they still get a stimulus.

"Ventura, Ace Ventura" (AMRAP - Reps)

12:00 EMOM

minute 1: Max Power Cleans

minute 2: Rest

minute 3: Max Calorie

minute 4: Rest

Power Cleans: Working @ 80% of the Max you hit for the Complex Today
Goals: 6+ Reps on Power Cleans, 21/12+Cal Row or Ski or 18/13+ Cals Bike

Stimulus: Battery Work and Quad Stamina

RPE: 8/10

Primary Objective: Maintain Power Cleans on the 10 sec mark

Secondary Objective: Increase calories on each set

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

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A: Incline Bench Press (Weight)

5x3 at 85%

Time cap: 12min

B: Metcon (No Measure)

4 sets

8 Incline close grip bench press

8 DBs Barrel press

15 DBs Standing flys

***

4 sets

10 BB Skull crushers (weighted)

10 DB Tricep ext (behind the neck)

10 BB pushups (use J hooks)

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

View Public Whiteboard

Metcon (No Measure)

Partner training:

20min AMRAP

10 KB High pulls

10 KB swings

100M KB Farmers carry

***Rest 2min***

15min AMRAP

20/20 Paloff press (red band)

Rowing/SKi erg

* *switch after completion of paloff press**