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)

Ladder!

Back Squat (5x5)

Give Em Pumpkin to Talk About (Checkmark)

Partner AMRAP

20 pumpkin squats

20 pumpkin sit-ups

20 pumpkin box step overs

20 pumpkin wb shots

200 m pumpkin carry

***Any time your “pumpkin” touches the ground, 5 burpees for both partners!

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)

General Prep

3 Sets: For Quality

1:00 Row

10 Cossack Squats

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

10 Alternating Box Step-Ups

Specific Barbell Prep

Warm-Up Barbell Back Rack Reverse Lunges (From the Rack)

3 Sets x 5/5 Working Up to Prescribed Loading for the Day

Rest 30-60 seconds between sets on build up loading

Back Rack Reverse Lunges (3 Rounds for weight)

For Load:

Every 3:00 x 3 Sets

10/10 Reverse Lunges @ ~45-55% of 1RM Back Squat
Modifications:

- For those that have the lunge create a problem for the knees, let’s look to adjust to a Back Rack Step-Up to 20in box or we can adjust to a traditional back squat for 3x12 @ 55% of 1RM

Level 1 / New Athletes:

Every 2:30 x 4 Sets

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

*This is a movement that would be better with a more limited rep range in order to focus on form for newer athletes.

"Flux" (AMRAP - Rounds and Reps)

12:00 AMRAP

500/450m Row

20/15 Push-Ups

20 Single Dumbbell Step-Overs

Box Height: (Rx24/20, S 20/16″)

Dumbbell: (Rx50/35, S 40/25)
Score: Rounds + Reps

Goal: ~3 Rounds

Primary Objective: Hold consistent round splits and avoid early tricep fatigue from push-ups.

Secondary Objective: Move smoothly across the box with efficient step-overs and minimal transition time.

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

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

Metcon (Checkmark)

4 sets: 20min time cap

8/8 DB Bulgarian split squats (45 degree/glute and hamstring)

8/8 DB Cossack squats

8/8 DB Curtsy lunge

*****

15min window

5 sets (6-8 reps)

Seated BB Military press

**Find your working load - not based on percentages

*****

Finisher: 3x10

Angle delt raises

Rear delt 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 - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

200m Run

--

:30 Up Dog to Down Dog

:30/:30 Active Pigeon Pose

:30/:30 Samson Stretch Hold

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

2 Sets:

8 Tall Muscle Clean and Press

8 Russian Kettlebell Swings (R1) / American Kettlebell Swings (R2)

8 Scapular Pull-Ups (R1) / Kip Swings (R2)

8 Ring Rows or 4 Strict Pull-Ups

Barbell Warm-Up

3 Sets

Clean and Jerks, building to working loads

*Start with light weight plates on the barbell that bring the bar off the floor and work on movement up through the hips, keeping the bar close.

Primer:

100m Run

4 Clean and Jerks

100m Run

8 American Kettlebell Swings

4 Pull-Ups

"Grace Meets Helen" (Time)

3 Rounds for Time

200m Run

10 Clean and Jerks

200m Run

21 American Kettlebell Swings

12 Pull-Ups

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

American KB Swings: (Rx53/35, S 44/26)
Score: Time to complete

Time Domain: 11:00–15:00

Time Cap: 20:00

Primary Objective: Hold consistent splits across all rounds with clean transitions between modalities.

Secondary Objective: Complete each set of clean and jerks in under 1 minute and the kettlebell swings unbroken.

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog 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

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)

General Prep and Mobility

2:00 Cardio Choice

-

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Tall Muscle Snatch

5 Overhead Squats

5 Snatch Lands to Power Position

Specific Movement

2 Sets

9/7 Cals

10 Alternating Dumbbell Snatch (Start at the hang then to the floor on round 2)

10 Straight Leg Sit-Ups

15 Second Hollow Hold

Barbell Prep

w/empty barbell

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Position Hang Power Snatch (High Hang, Hang, Low Hang)

-

w/light loads and building towards 70%

3 Sets

3 Position Power Snatch

*Hang + Low Hang + Floor

--

Primer after Snatches

5 GHD Sit-Ups

8 Alternating Dumbbell Snatch

8/6 Cals

Rest 2:00 b/t sets

Power Snatch Complex (Weight)

Every 2:00 x 6 Sets

3 Position Power Snatch

1+1+1 @ 70% of 1RM

*Hang + Low Hang + Floor

% of Power Snatch
Modifications:

- We can adjust to cleans for athletes with shoulder limitations in the overhead position

- Another adjustment would just be to work on the high pull variation and go into a 3-Pos Snatch High Pull to work on form and mechanics without the turnover.

Level 1 / New Athletes:

Every 2:00 x 6 Sets

3-5 Hang Power Snatches @ 6-7 RPE

"Entropy" (4 Rounds for calories)

For Calories

4 Sets

2:00 AMRAP

15 GHD Sit-Ups

20 Alternating Dumbbell Snatch

- Max Cals Bike, Row or Ski

Rest 2:00 b/t sets

Dumbbell: (Rx50/35, S 40/25)
Score = Max Calories

Primary Objective: Complete the core and DB work quickly in under ~1:30 to maximize time on the cals.

Secondary Objective: Maintain consistent calorie totals across all four intervals with the goal of hitting the last set as the best set and giving it everything you got.

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)

2x:

10 plank ball rolls

10 jumping jacks

10 wb over the rig

100 m run w/ wb

Hang Power Clean (6x4)

Partner WOD AMRAP (Checkmark)

12 cals bike

20 hang db cleans

250 farmer's carry

20 sit-ups

*Split work w/ partner

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

2:00 Cardio Choice

:30 Puppy Dog Pose

2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold

:30/:30 Active Pigeon Pose

General Prep

2 Sets: For Quality

9/7 Cal Row Ski bike

3 Shuttle Run

1 Wall Walk + :15 Nose to Wall Handstand Hold

8 Barbell Romanian Deadlifts

Specific Prep

- Tackle 2 Wall Walks practicing form.

- Build to working loads over the course of 2-3 sets on Deadlifts

then a quick primer before hitting the workout.

-

1 Wall Walk

2 Shuttle Runs

4/3 Cal Row Ski or Bike

3 Deadlifts

Accessories (Checkmark)

For Quality

4 Sets

:30 Nose to Wall Handstand Hold

:30 Sorenson Hold or superman holds

"Resonance" (AMRAP - Rounds)

28:00 EMOM

minute 1: 3 Wall Walks

minute 2: 6 Shuttle Runs

minute 3: 15/12 Cal Row or Ski or 11/8 Cal bike

minute 4: 10 Deadlifts

Barbell Load: 225/155lb, 102/70kg

Shuttle Run: 25/25ft

Wall Walk: 10in from the Wall
Score: Rounds Completed

Goal: Complete each movement within :45–:50 per minute to maintain steady intensity.

Stimulus: Posterior chain and midline stamina under cyclical fatigue; blending skill, strength, and aerobic capacity.

RPE: 7.5–8.5/10

Secondary Objective: Avoid breakdown in wall walks and maintain deadlift form while fatigued.

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

View Public Whiteboard

A: Metcon (Checkmark)

6 sets: Complex

3 Pendlay rows + 3 Bent over rows

**Do not reset between movements

85-88% of your lowest lift

Then..

3 sets

8 BB Yates rows

8/8 DB Renegade rows

15 Banded lat pulls (from the rig post)

***

3 sets

8 BB Bicep curls

8 BB Reverse curls

12 BB Drag curls

10 DB SA Preacher curls

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

Metcon (Checkmark)

Group training: 3 groups

Group 1: 500m weighted walk

Group 2: Ring rows/ring push-ups (10 reps - keep rotating)

Group 3: Banded lat pulls/paloff press (10 reps - keep rotatiing)

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

:30 Jump Rope Practice

8/8 Single-Leg Glute Bridge March

6 Dual Dumbbell Muscle Cleans

6 Dual Dumbbell Front Squats

12 Alternating Reverse Lunges (Round 1 BW, Round 2 with Dumbbells )

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%

Then put working loads on the barbell

Conditioning Primer (1 Round @ 50–60% Effort)

Go over Dumbbell Squat Cleans and Overhead Walking Lunges then tackle primer.

20 Double Unders or 40 Single Unders

5 Dumbbell Squat Cleans

15/15ft (4.5/4.5m) Single Arm Overhead Walking Lunges

Front Squat (Weightlifting Variable Reps & Sets)

Modifications:

- For back pain or knee pain let's consider moving to a box squat or split squat variation.

- For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary

Level 1 / New Athletes:

Every 2:30 x 4 Sets

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

Equilibrium (4 Rounds for time)

For Time

Every 4:00 x 4 Sets

50 Double Unders (A: 70 singles)

10 Dual DB Hang Squat Cleans

25/25ft Single Arm KB/DB Overhead Walking Lunge

Dumbbells: 2 x (Rx50/35, S 40/25)

Kettlebell: (Rx53/35, S 44/26)
Goal: 2:30–3:15 per round, finishing with consistent pacing across all three sets.

Stimulus: Midline stability, leg endurance, and coordination under moderate fatigue.

RPE: 8/10

Primary Objective: Complete each set at a repeatable pace with unbroken sets or close to unbroken sets with controlled rhythm and breathing

Secondary Objective: Maintain tight overhead positioning and balance during the lunges to preserve efficiency.