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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

1:30 Bike Row or Ski

-

2 Sets

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

:20:20 Side Plank

6/6 Single Arm Kettlebell Clean

10 Air Squats

Rope Climb Skill Practice

+

Build to working loads for the Dual Kettlebell Front Rack Carry

Primer:

1 Rope Climb

50ft (15m) Dual Kettlebell Front Rack Carry

7/5 Cal Bike row or ski

"Interstellar" (5 Rounds for calories)

5 Sets

1:30 AMRAP

3/2 Rope Climbs

100ft Dual KB/DB Front Rack Carry

- Max Cal Bike, Row, Ski

Rest 1:30 b/t sets

Rope Climb: 15ft

Kettlebell: (Rx53/35, S 44/26), DB (Rx50/35, S 40/25)
Score = Sum Total Calories

Primary Objective: Complete the rope climbs and carry quickly (~:45–:55) to allow max time on the bike.

Secondary Objective: Hold consistent calorie output across all five rounds within ±3-5 calories.

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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Warm-Up

3 Sets: For Quality

1:00 Cardio Choice

15 Banded Pull Aparts

5 Inchworm Push-Ups

10 Hollow Rocks + 10 second Hollow Hold

5/5 Single Leg Single Arm Dumbbell Romanian Deadlift

6 Minutes Form and Practice

Sumo Deadlift, Close Grip Bench and Renegade Rows

-

Specific Prep

3 Sets: Building to Working Loads

4 Sumo Deadlifts

4 Close Grip Bench Press

4 Renegade Rows

"The Departed" (2 Rounds for weight)

20:00 EMOM

Minute 1: 5 Sumo Deadlifts

Minute 2: 10 Close Grip Bench Press

Minute 3: 20 Renegade Rows

Minute 4: Rest

Sumo Deadlift @ 70%

Close Grip Bench Press @ 60%

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Record Load of Sumo DL & Close Grip Bench Press / Completion

Primary Objective: Build structural balance between posterior and anterior chain. Reinforce proper hip engagement and core bracing under moderate fatigue.

Secondary Objective: Improve horizontal pressing strength and triceps endurance. Develop scapular stability and midline integrity during unilateral pulling.

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

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

*****

5 sets (8 reps)

Seated BB Military press

80% from last week working load

10/10 DB Shoulder press (seated)

10/10 DB 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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

This or That

Deadlift (5x3 build over sets)

AMRAP w/ partner (Checkmark)

Split work except run together

8 rope pull to stand (or :15 plank hold)

10 wall walks (inchworm w/ push-up)

20 db box step up (db box transfer)

400 m run together or machine

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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

6 Inchworm Push-Ups

10 Down Dog Toe Touches

Rowing Golf

- Row to 1000m with a partner, alternating every 100m

- The goal is to roll into 100m directly on the dot so that you hit 100m - 200m - 300m not being over or under.

- If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.

Specific Prep

2 Sets

6 Synchro Abmat Sit-Ups

6 Synchro Dumbbell Snatch

2 Wall Walks (Each)

*Goal here is to get used to working together, prime the system a bit and build to working loads on the dumbbell snatch

"A Few Good Partners" (Time)

With a Partner, For Time

120/90 Cal Row or Ski (Split) 95/75 Cal Bike

1000m Run (Together)

80 Synchro Abmat Sit-Ups (Together)

60 Burpees (Split)

40 Synchro Alternating Dumbbell Snatch (Together)

20 Wall Walks (Split)

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

Wall Walk to 10in
Goal: 25-30 minutes

Time Cap: 40 minutes

Primary Objective: Work on having good communication and splitting the work in a way that allows for the most consistent movement and limited rest time.

Secondary Objective: Fast transitions between movements and partner switches

Optional Core Burnout (Checkmark)

With a Partner:

3 Rounds (Alternate Work for 3 Rounds Each)

Partner 1: 15 Weighted Russian Twists

Partner 2: Plank Hold

Then switch