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: Metcon (Checkmark)

6 sets: Complex

3 Pendlay rows + 5 Bent over rows

**Do not reset between movements

80% of your lowest lift

Then..

4 sets

8/8 DB Renegade rows

8/8 DB SA Seated Arnold press

8/8 DB Bent over rows

12/12 DB SA rear delt raises

***

4 sets

Complex: 8 DBs shrugs + 100' DBs Farmers carry

**B/T sets: 25 Vups

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

12/12 Paloff press

12/12 Wood chops

Partner training

200 seated knee raises (I GO - YOU GO)

200 Sit/stand

200M farmers carry (weighted)

****

200M farmers carry (weighted)

200 Sit/stand

200 seated knee 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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (Checkmark)

General Warm-Up:

2:00 Cardio Choice

-

2 Sets

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

12 Deep Lunge Mountain Climbers

10 Down Dog Toe Touches

8/8 Quadruped Throacic Rotations

-

2 Sets: For Quality

8 Bradform Press with Lockout

4 No Jump Burpees

4 Jump Pull-Ups with Controlled eccentric

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-60%

-

Then load to a good starting weight at around 60% on the bar

Benchmark Testing (Checkmark)

Part A) 0:00-10:00

Push Press 3RM

10:00-12:00 Rest

Part B) 12:00 - 13:00

-Max Unbroken Strict Pull-Ups

13:00 - 15:00 Rest

Part C) 15:00 - 20:00

For Time:

50 Burpees to Bumper Plate 45lb

*Must reach full hip extension on Weight Plate
Score:

Part A) Load

Part B) Reps

Part C) Time

Primary Objective: Hit a technically sound 3RM push press and accumulate quality strict pull-ups.

Secondary Objective: Push aggressively on the 50 burpees to plate and complete in under 4:00 minutes

A): Push Press (Establish a 3-Rep Max Push Press)

Part A) 0:00-10:00

Push Press 3RM

10:00-12:00 Rest

B): Pull-ups (Establish a Max Unbroken set of Strict Pullups)

Part B) 12:00 - 13:00

-Max Unbroken Strict Pull-Ups

13:00 - 15:00 Rest

C): 50 Burpees to Plate (Time)

Part C) 15:00 - 20:00

For Time:

50 Burpees to Bumper Plate 45lb
*Must reach full hip extension on Weight Plate

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up (Checkmark)

General Warm-Up

2 Sets, For Quality

200m Run

:30 Jump Rope (Running Singles, Singles, Double Unders)

10m A Skips

10m B-Skips

2x (10m/10m) Lateral Shuffle

Row Skill Work

2 Sets

-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate

:30sec @ Goal Pace

"Brain Stew" (Time)

4 Rounds for Time

500m Row or Ski or 30/21 cal bike

50 Double Unders (A:100 singles)

800m Run
Score: Time

Time Cap: 38:00

Primary Objective: Consistent Pacing Round to Round

Secondary Objective: Complete in under 28 minutes

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s 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

Warm-up (Checkmark)

General Warm-Up

3 Sets: For Quality

1:00 Cardio Choice

8 Medball Deadlifts + 8 Medball Front Squats

10 Medball Straight Leg Sit-Ups

10 Deep Squat Thoracic Rotations

Specific Warm-Up:

5 Back Squats @ 50-55%

5 Back Squats@ 55-60%

3 Back Squats @ 60-65%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Back Squat

8 Bar Kip Swings

4 Strict Knee Raises

8 Wall Balls

4 Kipping Knees to Chest

4-6 Kipping Toes to Target, building towards bar or ideal height for the workout

Back Squat (Take 15:00 minutes
Establish a 3RM Back Squat)

Movement Adjustments (If Needed)

- Box Squat: For Knee Pain or Instability

- Split Squat: For Back Pain or SI Joint Dysfunction

- 5x5 Back Squats @ moderate loads for athletes coming back to the gym

Level 1: 5 Reps Back Squat to 8 RPE

"Basket Case" (AMRAP - Reps)

10:00 AMRAP

Max Wall Balls

EMOM, Starting @ 0:00

Complete 10 Toes to Bar

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score = Total Reps

Primary Objective: Accumulate as many wall balls as possible without breaking into excessive small sets.

Secondary Objective: Complete the toes to bar in 3 sets or less and under 35 seconds to allow for maximizing time on the Wall Ball.

Mobility (Checkmark)

:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle 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

A: Incline Bench Press (Weight)

Every :90sec

6x5 at 75-78% of 2RM

Immediately into…

4 sets

8/8 DB SA Incline bench press

8 DBs Standing flys

15 Hand release push-ups

B: Metcon (Checkmark)

Supersets:

3 sets

20/20 BB Reverse curls + Strict shoulder to overhead.

**Rest :30sec B/T sets

3 sets

12 BB Skull crushers (add weight)

12 BB Drag curls

**Rest :30sec B/T sets

3 sets

12 DBs Wall supported bicep curls

12 DBs Kickbacks

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 (Checkmark)

Warm-up:

PVC

Red band: 3 sets

10/10 Paloff Press

10/10 Wood chops

10 Face pulls

***

3 sets: 10 reps

Small plates: Letters T-Y-W

***

3 rounds

15/15 Burpee (floor or box) + DB Shoulder to overhead

10/10 DB Hammer curls

100M DB farmers carry

Rd1 - Ovhd

Rd2 - Front rack

Rd3 - Suitcase

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 (Checkmark)

Mobility, Body Heat, and Activation

25/20 Calorie Row @ Easy Pace

:30 Alternating Overhead Tricep / Lat Stretch

:30 Childs Pose

:20 Extended Plank Reverse Bridge

8/8 Quadruped Thoracic Rotations

General Prep

3 Sets: For Quality

12/9 Cals

9 Kettlebell Swings (Set 1: Russian, Set 2: American)

6 Inchworm Push-Ups

3 High Box Jumps *Building Height

Barbell Primer

2 Sets w/ Empty Barbell

High Hang Power Clean

Hang Power Clean

Low Hang Power Clean

-

3-4 Sets: with light to moderate loads

Clean Lift Off

Clean Pull

Power Clean

Power Clean (Every 90 seconds x 10 Sets
1 Power Clean

*Starting @ 60-65% of 1RM and building up to a new 1RM for the Day)

Movement Adjustments (If Needed)

- 3RM Power Clean *not TnG (Keep things lighter)

- Block Power Clean (For those with some lower back limitations)

- 3 Hang Power Cleans (lighter loads: Newer Athletes)

Level 1: 3 Rep Hang Power Clean (Up to 8 RPE)

"American Idiot" (5 Rounds for time)

Every 3:00 x 5 Sets

10/7 Bike or 14/10 Cal Row or Ski

5 Power Cleans

15 American Kettlebell Swings

Power Cleans: 75% of 1RM

Kettlebell Swings: (Rx53/35, S 44/26)
Score: Sum Total Time

Time Cap: 2:40 / Set

Primary Objective: Finish each round unbroken on the kettlebell swings and complete power cleans within :30-40 of touching the bar.

Secondary Objective: Hold consistent bike pacing across all 5 sets, avoiding large drop-off in RPMs

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)

Pizza game!

Deadlift (6x5 build)

Partner Workout (Checkmark)

AMRAP

30 synchro kb deadlifts

20 synchro burpees

1 sled push

250 run or machine together

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 Flow (Checkmark)

General Prep

2-3 Sets: For Quality

9/7 Calorie Ski Erg or Row

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10/10 Single Leg Glute Bridges

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-65%

3 Bench Press @ 65-70%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press

Adjust room and get to working loads for

-

4 Dumbbell Bench

4 Burpees over Bench

4 V-Ups

Bench Press (Every 1:30 x 6 sets
3 Reps @ 75%
)

Movement Adjustments (If Needed)

- Floor Press: Limited range of motion or equipment modification if needed.

- 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.

"Pinch Hit" (5 Rounds for time)

Every 2:30 x 5 Sets

10 Dumbbell Bench Press

10 Burpees Over Bench

15 V-Ups

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

Bench Height: 18in
Score: Sum Total Time for Each Interval

Goal: Complete each set in under 2:00

Secondary Objective: Maintain consistent split times across all 5 rounds without letting form degrade.

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold