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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Warm-Up Flow (Checkmark)

Body Heat and Mobility

400m Run

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:20 Wrist Circles (each direction)

-

General Warm-Up

2 Sets: For Quality

10 PVC Pipe Passthroughs

10 VC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

8 Dumbbell Hang Snatch @ Warm-Up Loads

10 Down Dog Calf Gas Pedals

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Barbell Primer

3 Sets: Building loads to starting weight

3 Snatch Grip Push Press

2 Snatch Grip Push Jerk

1 Snatch Grip Split Jerk

3 Overhead Squats with Pause on Final Rep

Overhead Squat (Weightlifting Variable Reps & Sets)

Modifications and/or Substitutions:

- Look to adjust the rep range slightly to 3 reps each set and reduce loading as the primary adjustment. Then for those with limited shoulder mobility the next

“Helanasty” (Time)

3 Rounds for Time:

21 Alternating Dumbbell Snatch

400m Run

12 Overhead Squats

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

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

*Originally Programmed on October 2nd, 2023
Time Cap: 15:00

Goal Time: 9:00–13:00

Primary Objective: Complete each round in under 4:00 minutes

Secondary Objective: Looking to complete all movements unbroken

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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Warm-Up Flow (Checkmark)

General Prep

3 Sets: Building Intensity

:30 Ski or Row

10 Arch-Ups

10 Hollow-Ups

:30 Bike

--

Then Go Over Specific Progressions and Movement Practice for Hip Extensions and V-Ups

"Stronger" (AMRAP - Rounds)

40:00 EMOM

minute 1: 15/12 Calorie Ski or Row

minute 2: 15 GHD Hip Extensions

minute 3: 15/12 Calorie Bike Erg*

minute 4: 15 V-Ups

*15/12 Bike Erg = 13/10 Calorie Echo
Score: Rounds Completed as Written

Primary Objective: Complete each station in under 45 seconds to allow transition and reset before the next movement.

Secondary Objective: Maintain a steady-state aerobic output and avoid redlining—this workout builds fatigue through volume, not intensity.

[Stronger: Levels] (AMRAP - Rounds)

Level 2:

- 12/9 Calorie Ski or Row

- 12 GHD Hip Extensions

- 12/9 Calorie Bike

- 12 V-Ups or Tuck-Ups

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Level 1:

- 10/8 Calorie Row

- 12 Arch-Ups

- 10/7 Calorie Bike

- 10 Abmat Sit-Ups

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Masters 55+:

- 12/9 Calorie Row

- 12 GHD Hip Extensions

- 12/9 Calorie Bike

- 12 V-Ups or Tuck-Ups

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Competitor:

- 18/14 Calorie Row

- 18 GHD Hip Extensions

- 18/14 Calorie Bike Erg

- 18 V-Ups

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Hotel/Travel::

- 30 Jumping Jacks

- 15 Glute Bridges

- 45 Second Machine

- 15 V-Ups

Mobility (Checkmark)

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

Optional Accessories (Checkmark)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

100ft (30m) Yoke Carry

Choice on Loads: Heavy

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: Shoulder Press (Every :90sec for 5 sets
1+3. Strict press + Push press
85-88% of 1RM Strict press)

B: Shoulder shrugs (Every :90sec
5x5 based on 85% of last week heavy 3RM
***Use straps )

C: Metcon (Checkmark)

3 sets

10 Lu raises (Plate)

12/12 Plate halos

15/15 Banded wood chops

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)

w/ partner:

2x:

10 plank high fives

10 synchro air squats (Dallas arm circles)

5 synchro plate ground to overhead

100 m oh plate carry (both partners)

Resilience Rising (Distance)

3x

4 min on

2 min off

Max meters

Seated 2 ski

Raze and Repeat (Time)

10 rounds for time

12 min cap

8/6 db snatch 35#

8/6 db squats (to box)

20 ft. oh db carry

Seated 2:

6 db hang snatch 35#

4 curb hops (plate rollovers)

20 ft wheelie (wheel forward/back)