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)

2 min machine

Stretch

Warm-up movements!

EMOM 8 min (Checkmark)

Go over pull-up variations (jumping, banded, slow descent, ring rows)

Choose a movement and do 3-5 reps every min.

Hang Power Snatch (5x3
Build over sets)

EMOM 19 Min

*Feel free to adjust numbers or have athletes work for 45 seconds

Min 1: 7 cals machine

Min 2: 4 shuttle runs

Min 3: 10 jumping pull-ups or ring rows

Min 4: 12 db snatch

Min 5: Rest

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)

Rowing Technique and Form

:30 Arms Only

:30 Body and Arms

:30 Hinge + Legs

:15 Half Strokes

:15 Full Strokes

--

2 Sets: For Quality

:20/:20 World's Greatest Stretch

10 Hollow Rocks

:10 Hollow Hold

10 Banded Rows , Heavy Band

10 Tall Kneeling Banded Lat Pull Downs , Light Band

Toe to Bar Progressions

-

-Bar Kip Swings

-Strict Knees to Chest

-Kipping Knees to Chest, Toes to Target, Alternating Toes to Bar

-Toes to Bar

Primer

3-4 Toes to Bar

150m Row

3-4 Toes to Bar

"Tenet" (Time)

For Time

20 Toes to Bar

500m Row

20 Toes to Bar

Rest 2:00

15 Toes to Bar

500m Row

15 Toes to Bar

Rest 2:00

10 Toes to Bar

500m Row

10 Toes to Bar
Score = Time

Goal: 12:00-16:00

Time Cap: 20:00

Stimulus: Midline endurance and aerobic repeatability under fatigue. This workout emphasizes maintaining composure and efficiency as grip and core fatigue accumulate across intervals.

RPE: 8/10

Primary Objective: Hold consistent sets on the Toes to Bar from start to finish. The total volume will build here today.

Secondary Objective: Complete each 500m Row within :10–:15 of each other, maintaining a steady, repeatable output.

Finisher Friday (Checkmark)

For Quality

3 Sets:

10-12 Chest Support Reverse Flys

10-12 Hammer Curls

10-12 Weighted Russian Twists
Russian Twist: Over and Back = 1 Rep

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 (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

: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

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

:15 Hollow Hold

Specific Barbell Prep

2 Sets:

3 Tall Muscle Cleans

3 Front Squats

3 Press in Split

3 Hang Power Clean

3 Hang Squat Cleans

3 Split Jerks with 1 sec Pause in the Catch

Then Add loads and Build to ~70% for Set 1 of complex

Clean and Jerk (Every 3:00 x 5 Sets
1 Clean and Jerk
Rest 10-15 seconds
Clean + Front Squat + Jerk)

Start @ 70% of 1RM Clean and Jerk and Build to around 80% or 8/10 RPE. This is not meant to be a max for the day.

"Oppenheimer" (Time)

For Time

15-12-9

Power Clean

Front Squat

Push Jerk

Barbell: (Rx135/95, S 115/75)
Score = Time

Goal: 5-8 minutes

Time Cap: 12 minutes

Stimulus: Moderate-load barbell cycling under sustained fatigue. Full-body power endurance test demanding precision and control across all movement patterns.

RPE: 8.5–9/10

Primary Objective: Maintain smooth, unbroken transitions through each complex while keeping barbell movement quality high.

Secondary Objective: Limit rest between sets and rounds to sustain consistent barbell tempo from start to finish.

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 (Progressive Overload/Accessories)

A: Deadlift (5x8 at 72-75%
B/T sets: 8/8 Single leg RDL (KB/DB))

B: Metcon (Checkmark)

3 sets

8/8 KB/DB Bulgarian split squats (45 degree angle)

10 Weighted glute bridges

***

3 sets

8 BB bicep curls

8 BB drag curls

10 DB hammer curls (against the wall)

10 DB bicep curls (against the wall)

***

2 sets: Finisher

8/8 DB seated 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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

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

HomeGrown AthletX - Legends (65+)

View Public Whiteboard

Metcon (No Measure)

Warm-up:

PVC

Red band lat pulls (Single arm and together)

Partner training: Optional

Complete all reps/movements with one arm or duel DBs using both arms

15 DB bent over rows

15 DB swings

15 DB high pulls

15 DB shoulder to overhead

250m DB farmers carry

Then repeat with the other arm.

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 Prep

2-3 Sets: For Quality

200m Run or Bike

10-15 Glute Bridge Banded Pull Aparts

10 Deep Lunge Mountain Climbers

:15 Dead Hang + :15 Active Hang From Pull-Up Bar

8/8 Dual Kettlebell Staggered Stance Deadlifts *light loads

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

3 Bench Press @ 60-65%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press

2 Shuttle Runs

4/3 Strict Pull-Ups

50ft (15m) Farmers Carry

4 Burpee to Plate

Bench Press (Weightlifting Variable Reps & Sets)

Focus: Tempo-controlled descent and tight scapular setup.

"The Prestige" (AMRAP - Rounds and Reps)

14:00 AMRAP

7 Shuttle Runs

7/5 Strict Pull-Ups

100ft Farmers Carry

7 Burpees to Plate

Shuttle Run: 25/25ft (7.5/7.5m)

Farmers Carry: KB (Rx53/35, S 44/26), DB (Rx50/35, S 40/25)
Score = Rounds + Reps

Goal: 5-6 Rounds

Stimulus: Full-body stamina with a focus on grip and aerobic repeatability under moderate fatigue.

RPE: 8/10

Primary Objective: Maintain consistent round pacing with efficient transitions and steady grip management.

Secondary Objective: Avoid burnout on pull-ups and maintain posture integrity throughout the carries.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10 Dual Kettlebell Hollow Body Floor Press

12 Ring Face Pulls

:45/:45 Side 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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

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

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up:

2 sets: small plates. T, Y, W (12 reps each letter)

2 sets: red band - Paloff/Wood chops/Face pulls

Partner training:

Partner 1:

Row

Partner 2:

100m Plate farmers carry

10 Red band face pulls

10 Wall 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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

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

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Incline Bench Press (Weight)

3x3 at 90%

….

3 sets

8 BB Close grip incline bench press

8 DBs Floor barrel press

8 DBs Incline flys

B: Metcon (Checkmark)

3 sets

10 BB Skull crushers

10 Plate tricep ext (behind the neck)

10/10 DB Kick backs

***

3 sets

10/10 DB Wrist curls

***

time remaining: CORE

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 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

Barbell Primer

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)

8 Back Squats

-

Then..

Build to Working Loads on Power Snatch and Back Squat prior to starting the workout.

"Inception" (16 Rounds for weight)

24:00 EMOM

minute 1: 5 Power Snatch

minute 2: 5 Back Squats

minute 3: Rest

Lifts @ 70-80% for Both Lifts

Power Snatch: Not TnG
Score = Sum of Total Loads

Goal: Maintain consistent bar speed and technical precision across all 8 rounds, building from 70-80% for both lifts

Stimulus: Strength and barbell control under moderate load, pairing explosive power with positional stability.

RPE: 7–8/10

Primary Objective: Develop consistent power output in the snatch while reinforcing leg strength and bracing in the back squat.

Secondary Objective: Prioritize barbell mechanics and great positions through both lifts.

[Inception: Levels] (16 Rounds for weight)

Level 2:

As prescribed

---

Level 1:

24:00 EMOM

minute 1: 5 Hang Power Snatch

minute 2: 5 Back Squats

minute 3: Rest

Lifts @ 7-8 RPE for Both Lifts

Power Snatch: Not TnG

---

Masters 55+:

As prescribed

---

Competitor:

As prescribed

---

Travel / Hotel:

24:00 EMOM

minute 1: 6-8 Dual Dumbbell Power Snatch

minute 2: 10 Dumbbell Front Squats

minute 3: Rest

Choice on Loads

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Quality:

3 Sets

12 Dual Dumbbell Sumo Deadlifts

15 Barbell Hip Thrusts

:30 Weighted Sorenson Hold

Choice on Loads

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

Goal: 15/11+ Calories / Set

Stimulus: Grip and midline fatigue carried into aerobic power intervals.

RPE: 8/10

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