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 Row bike or ski

15 Banded Pull Aparts

5 Inchworm Push-Ups

10 Hollow Rocks + 10 second Hollow Hold

5/5 Single Arm Dumbbell High Pull

5/5 Single Arm Dumbbell Strict Press

Specific Prep

2 Sets:

4 Bench Press

6 GHD Sit-Ups

6 Alternating Dumbbell Hang Snatch

6/4 Cals

Building to working loads and range of motion

“Boulevard of Broken Dreams” (Time)

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

20 GHD Sit-Ups (A: v-ups)

20 Alternating Dumbbell Hang Snatch

20/14 Cal Row or Ski or 14/10 Cal Bike

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

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

Time Cap: 35:00

Primary Objective: Hold consistent split times across all 5 rounds with clean execution of the bench and snatch.

Secondary Objective: Minimize transition time between stations while maintaining quality on GHD/core work.

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)

1000 m row w/ partner

Stretches:

Scorpion

Bird dog

Cat cow

Inchworm

Straight leg kicks

Supine twist

pvc pipe stretches

Power Snatch (5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 rep
1 rep)

Happy Friday UAF athletes! (Checkmark)

3x

10 cal row

5 burpees over the rower (knee burpees)

Rest!!!

5 min AMRAP

12 db snatch

15 sit-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 (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Couch Stretch

:15/:15 Quadruped Spinal CARS

:30 Glute Bridge Iso Hold

General Movement Prep

2 Sets: For Quality

8 Alternating Box Step-Ups + 4 Box Jumps

8/8 Single-Leg Barbell Romanian Deadlift

10 Dead-Bugs

10 Bird-Dogs

Specific Deadlift Prep and Build

5 Deadlifts with Barbell off the floor

3 Deadlifts @ 50-55%

3 Deadlifts @ 60%

Then put starting loads on the barbell to have a 15:00 clock going

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

Adjust to working loads on the Deadlift Bar

then...

4 Deadlifts

4 Box Jumps

2 Deadlifts

2 Box Jumps

Deadlift (Take 15:00 minutes
Establish a 3RM Deadlift)

G oal: 90% of 1RM

Level 1: 4 Sets x 5 Reps @ 6 RPE, Focusing on 2121 Tempo

"Give Me Novacaine" (Time)

For Time

9-15-21-15-9

Deadlifts

Box Jumps

Barbell: (Rx 225/155, S 165/125)

Box: (Rx24/20, S 20/16″)
Score: Time

Time Cap: 15:00

Primary Objective: Move deadlifts in efficient sets. The goal today will be to keep to 3 sets or less.

Secondary Objective: Maintain a quick but safe rhythm on box jumps. The focus should be to maintain a pace of 10+ reps per every 30 seconds.

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

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 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

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)

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