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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Row 1000 meters w/ a partner, switching whenever you want

Thruster (5 thrusters
5 thrusters at a heavier weight
3 thrusters
3 thrusters at a heavier weight
2 thrusters at your heaviest weight)

Finding the Light (Checkmark)

3x:

20 db thrusters

20 jump rope, split rope or line hops

10 burpee box step ups (Dallas 10 floor burpee/10 db transfers)

20 jumping pull-ups or ring rows
One partner will be in a blindfold and be guided by their partner.

Then switch.

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

20 Lateral Line Hops

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

6 Alternating Box Step-Ups + 6 Box Jumps

6 Tall Muscle Cleans

6 Front Squats

6 Push Press

6 Scapular Pull-Ups + 6 Bar Kip Swings

Specific Front Squat Prep and Build

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~45-50%

3 Reps @ ~50-55%

3 Reps @ ~55-60%

Then put working loads on the barbell

Conditioning Prep and Primer (After Squats)

5 minutes of Kipping Pull-Up / Butterfly Pull-Up Progression Practice and Movement

-

2 Sets

3 Thrusters

4 Pull-Ups

5 Box Jump Overs

*Getting Flow and Movement

Front Squat (Weightlifting Variable Reps & Sets)

Focus: Drive through full foot, maintain upright torso and tension in the front rack.

Level 1 / New Athletes:

Every 2:30 x 4 Sets

8 Reps @ 6-7 RPE (Relative Perceived Exertion)

"Here's Johnny" (Time)

5 Rounds for Time

8 Thrusters

12 Pull Ups

14 Box Jump Overs

Barbell: (Rx 95/65, S 75/55)

Box Height: (Rx24/20, S 20/16″)
Score = Time

Goal: 7-11 minutes

Time Cap: 15 minutes

Primary Objective: Unbroken Movements throughout Reinforce barbell-to-gymnastics transitions under fatigue.

Secondary Objective: Train pacing awareness through consistent split times per round. Develop breathing efficiency during cyclical, high-output conditioning.

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Warm-up: 3 sets

12/12 Paloff press

12/12 Wood chops

Partner training

200 seated knee raises (I GO - YOU GO)

200 Sit/stand

250M farmers carry (weighted)

****

250M farmers carry (weighted)

200 Sit/stand

200 Burpee to DB shoulder to overhead

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - HGX-FIT

A: Deadlift (15min to est 3RM
*Immediately after*
5x8 at 70% )

B: Metcon (Checkmark)

3 sets

8/8 DB Bulgarian split squats (45 degrees/glute and hamstrings)

****

3 sets

8 BB Reverse curls

8 DBs Hammer curls

8 DBs Zottman curls

8 DBs Bicep curls (against wall)

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

:30 Cardio Choice

8 Bend and Bows

8/8 Quadruped Thoracic Rotations

:20 Extended Reverse Plank Bridge

:30 Cardio Choice

:15/:15 Scorpion Stretch Hold

2 Sets

:30 Cardio Choice (Alternate Machines)

6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swing

:15/:15 Single Arm Kettlebell Overhead Hold

Primer

5/4 Ski or Row

6 American Kettlebell Swings

5/4 Bike

25/25ft (7.5/7.5m) Single Arm Overhead Carry

"Redrum" (10 Rounds for time)

Every 3:00 x 10 Sets

9/7 Cal Ski or Row

9 American Kettlebell Swings

9/7 Cal Bike

50/50ft Single Arm Overhead Carry

Kettlebell: (Rx53/35, S 44/26)
Score = Time

Primary Objective: Develop aerobic repeatability through controlled intervals. Reinforce shoulder and midline endurance under dynamic loading.

Secondary Objective: Improve grip stamina and unilateral control through overhead carry work. Train efficient transitions between movements.

Accessories (Checkmark)

For Quality

3-4 Sets

150ft andbag Carry, For Load

:45 Weighted Forearm Plank

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

2 Sets: For Quality

20 Lateral Line Hops

:20 Down Dog Calf Gas Pedals

:20 Wall Supported Handstand Hold

:20/:20 Samson Lunge

2 Sets: For Quality

:30 Jump Rope Practice

8 Bradford Press w/lockout

4-6 Pike Push-Ups

6 Up Downs

-

The Go Over Scales for Handstand Push-Ups and Start EMOM

Conditioning Workout Prep (After Handstand Push-Ups)

Empty Barbell

3 Jerk Drives

3 Push Press

3 Push Jerks

-

Over 2-3 Sets, Build to Working Loads on Push Jerks

-

Primer

24 Double Unders

4 Push Jerks

4 Bar Facing Burpees

Gymnastics (10 Rounds for reps)

10:00 EMOM

3–5 Strict Handstand Push-Ups
Focus on controlled eccentric and stacked position.

Competition: Add Deficit (2–4 in plates)

Level 3: As prescribed

Level 2: 2 in Riser or Box Pike HSPU (Feet)

Level 1: Box Pike HSPU (Knees)

"One Flew Over the Cuckoo's Nest" (5 Rounds for reps)

For Reps:

5 Sets

2:00 AMRAP

48 Double Unders (A: 60 singles)

12-10-8-6-4 Push Jerk

– Max Bar Facing Burpees in Remaining Time

Rest 1:00 b/t sets

Barbell: (Rx155/105, S 125/85)
Flow: Set 1 will be the 48 double unders + 12 Push Jerk + Max Bar Facing Burpees, then Set 2 will be 48+10+Max Burpees, Set 3: 48+8+ Max Burpees, etc.

Primary Objective: Stay unbroken on the barbell and increase the reps on burpees each set as reps decrease

Secondary Objective: Unbroken Double Unders + sharpen transition timing and pacing discipline across multiple sets.

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

2 Sets: For Quality

200m Run

10 Air Squats

10 Alternating Cossack Squats

:15 Dead Hang + :15 Active Hang

4-6 Strict Knee Raises

5 minutes Toes to Bar Skill Work

-

Specific Barbell Prep

5 High Hang Muscle Clean

3 Front Squats

3 Back Squats

-

3 Tall Squat Cleans

3 Back Squats

-

3 Hang Squat Cleans

3 Back Squats

-

Then Build to Working Loads on the Barbell

Primer

200m Run

3 Hang Squat Cleans

5 Toes to Bar

3 Back Squats

*Barbell @ Working Loads

"Something's Gotta Give" (Time)

For Time

400m Run

30 Hang Squat Cleans

400m Run

50 Toes to Bar

400m Run

30 Back Squats

400m Run

Barbell: (Rx135/95, S 115/75)

400m Run =(A: 27/22 Cal Bike)
Score = Time

Goal: 16:00-22:00

Time Cap: 25:00

Primary Objective: Build aerobic capacity while maintaining mechanical efficiency on barbell movements. Develop leg and midline stamina under moderate fatigue.

Secondary Objective: Practice smooth transitions between modalities. Reinforce rhythm and pacing across repeated running intervals.

Optional Accessories (Checkmark)

For Quality

3 Sets

12 Dumbbell Reverse Lunges (each leg)

20 Alternating L-Sit Leg Raises

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Red band: 3 sets

12 Face pulls

12 Lat pulls

12 Wood chops

***

10min AMRAP

12 KB DB swings

12 KB/DB high pulls

100M KB farmers carry

***

10min AMRAP

10/10 DBs hang power cleans

10/10 DB shoulder to overhead

100M DB farmers carry (overhead)

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - HGX-FIT

A: Push/Pull (Checkmark)

4 sets

8 DBs Incline bench press

8 DBs Incline close press

10 DBs Incline flys

****

4 sets

8 Pendlay rows at 80%

8/8 DB Gorilla rows (50/35)

8 DB Chest supported rows (Incline bench)

****

3 sets

10 BB Tricep ext (behind the neck)

10 BB/DB Floor skull crushers

12 Hindu push-ups

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

1:30 Machine Choice

-

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

10 Down Dog to Up Dog

10 Down Dog Toe Touches

:30 Glute Bridge Hold

2 Sets: For Quality

8 Barbell Romanian Deadlifts

8 Barbell Strict Press

:20 Barbell Overhead Hold

8 Alternating Archer Push-Ups

8/8 Single Leg Glute Bridge (2 sec Pause on Each Rep)

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press (10 minutes)

Work up to working loads on Deadlift over 3 Sets x 3-4 reps

--

1 Round

8/6 Calorie Bike Row or Ski

5 Deadlifts @ Working Loads

5/4 Push-Ups

Bench Press (Weightlifting Variable Reps & Sets)

Focus: Tempo-controlled descent and tight scapular setup.

Modifications:

- Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement

- If any alternatives are needed beyond that, let's look to the landmine press for extra movement modifications for the shoulder.

"As Good As It Gets" (Weight)

16:00 EMOM

Minute 1: 12/9 Cal Bike or 15/12 Cal Row or Ski

Minute 2: 10 Deadlifts @ 60% 1RM

Minute 3: 20/15 Push-Ups

Minute 4: Rest
Score: Deadlift Load / Completion

Stimulus: Aerobic strength and muscular endurance

RPE: 7–8/10 — Hard but controlled effort. Athletes should feel challenged but never redline. The goal is repeatable effort, not max intensity.