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
Warm-up Flow (Checkmark)
General Warm-Up:
2:00 Cardio Choice
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12 Alternating Box Step-Ups
12 Deep Lunge Mountain Climbers
10 Down Dog Toe Touches
8/8 Quadruped Thoracic Rotations
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2 Sets: For Quality
8 Bradform Press with Lockout
6 Inchworm Push-Ups
4 No Jump Burpees
4 Box Jumps (Step-Down)
Specific Warm-Up:
5 Push Press @ 40-50%
5 Push Press @ 50-55%
3 Push Press @ 55-65%
3 Push Press @ 65-70%
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Then Load to Working Weights on the Bar
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Workout Primer after Push Press
Adjust to working loads for Shoulder to Overhead
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1 Wall Walks
2 Burpee Box Jumps @ Warm-Up Height
3 Shoulder to Overhead @ Working Loads
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2 Wall Walks
4 Burpee Box Jumps @ Working Height
2 Shoulder to Overhead @ Working Loads
Push Press (Every 1:30 x 6 sets
3 Reps @ 75%)
Movement Adjustments (If Needed)
- Strict Press: Lowers loading, while still developing strength
- Dumbbell Push Press: Adjustment for range of motion
- Incline Dumbbell Bench Press: Adjustment for range of motion.
Level 1: 5 Reps @ 6 RPE across working on control in the dip and drive and a strong finish over midline.
“Push the Line” (AMRAP - Rounds and Reps)
8:00 AMRAP
2 Wall Walks
4 Burpee Box Jump
6 Shoulder to Overhead
Box Height: (Rx30/24, S 24/20″)
Barbell: (Rx155/105, S 125/85)
Goal: 5-7 Rounds
Score: Rounds + Reps
Stimulus: Upper-Body Stamina / Explosive Power
RPE: 8–9/10
Primary Objective: Move steadily through all three elements while maintaining strong overhead positions under fatigue.
Secondary Objective: Keep movements unbroken and steady, managing positions.