Workout of the day

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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets

10/8 Calories

10 Hollow Rocks

:10/:10 Single Arm Active Hang

5 Inchworm to Hollow Body

10 Pike Shoulder Taps

Specific Movement Prep

Handstand Walk & Rope Climb Drill Flow:

2 Wall Walks

10 Wall-Facing Shoulder Taps or Box Shoulder Taps

1 Rope Pull + 1 Rope Stand

15ft Handstand Walk (or attempt from wall, or lateral walk along the wall)

"Spicy Tuna Roll" (8 Rounds for time)

Every 3:00 x 8 Sets

15ft* Handstand Walk

10 Dual Dumbbell Push Press

2/1 Rope Climbs

10/8 Cal Row

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

*Add 5ft (1.5m) to the Handstand Walk Each Set: This will have you ending at 50ft on the Handstand Walk
Time Domain per Round: ~1:30–2:50 work, this will increase on each set

Score: Completion of all sets

Primary Objective: Build cumulative handstand walk volume with consistent quality

Secondary Objective: Maintain composure and speed on the rope climbs.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets: For Quality

200m Run

25ft (7.5m) Crawling Lunges

:15 Hollow Hold

10/10 Single Leg Glute Bridges

:30 Glute Bridge Hold

Specific Movement Prep (No Measure)

2 Sets

:15 Wall Lean March

10 Dual Dumbbell Front Rack Lunges (light DBs) (Partner)

10 Abmat Sit-Ups Synchro Style (partners work together on tempo)

–

Primer:

200m Run

"Salmon & Waffles" (Time)

4 Rounds For Time

400m Run

100ft (30m) Dual DB Front Rack Walking Lunges

30 Synchro Abmat Sit-Ups

100ft (30m) Dual DB Front Rack Walking Lunges

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

Workout Flow: The run will be done together into the Dual Dumbbell Front Rack Walking Lunges. The Lunges are meant to be broken up evenly between partners in either 50ft (15m) Segments or into 25ft (7.5m) segments until the set is completed. Athletes will then move into Synchro Abmat Sit-Ups for all 30 reps prior to tackling the lunges for another 100ft (30m) combined before going back out the door on the 400m Run together. One special note here is that both athletes are running at the same time, but if one athlete is back early, they may start on the lunges prior to the other athlete coming back in the door.
Goal: 20-26min

Time Cap : 30min

Primary Objective: Sustain tempo and efficiency through lunges and keep a good pace on the synchro abmat sit-ups

Secondary Objective: Keep transitions clean and limit any non-working time.

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets: For Quality

:30 cardio

:20/:20 Samson Stretch

10 Ring Rows or 6/6 Single Arm Ring Row

5 Push-Ups into Down Dog

Specific Barbell Prep

2 Sets: For Quality

3 Strict Press

3 Push Press

3 Split Jerks (footwork focus, no load)...

Pause in the catch for 1-2 sec each rep

--

Then, build to 65% for working weight on the Split Jerk

Split Jerk (Split Jerk
Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%
)

Goal: Technical Proficiency

Modifications:

We can look to move to Push Jerks or Push Press today as the primary adjustments.

"Biscuits and Gravy" (5 Rounds for reps)

15:00 EMOM

min 1: 15/12 Cal Row or Ski or 12/9 Cal Bike

min 2: 12 Dual DB Bench Press

min 3: Max Strict Pull-Ups

DB: (Rx50/35, S 40/25)
Goal: 10/8 + Pull-Ups Each Set

Score: Total Strict Pull-Ups

Primary Objective: Accumulate high-quality strict pull-ups under upper body fatigue

Secondary Objective: Maintain unbroken bench press sets and finish the Bike in under 50 seconds per set.

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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (Every :90sec for 5 sets
8 reps at 75%
B/T sets 5-8 Chin-ups)

B: Yates rows (Every :90sec for 5 sets
8 reps at 75%
B/T sets 5-8 Chin-ups)

C: Metcon (No Measure)

4 sets

8/8 DB Renegade rows (50/35)

12 BB weighted bicep curls

***

4 sets

8/8 DB Bent over rows

12 BB weighted reverse curls

***

4 sets

8/8 DB Bear plank pull through

12 BB weighted crag 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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets: For Quality

12-16 Plank Shoulder Taps

8/8 Single Arm Dumbbell Deadlift

10 Box Step-Ups + 5 Box Jumps

:20 Extended Inchworm Hold

Specific Barbell Prep and Primer

5 Snatch Grip RDLs

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Low Hang Power Snatch

Then..

Add weight gradually to reach 75% for first working set

Box Jump Primer:

2 Low Box Jumps

3 High Box Jumps (focus on soft, powerful landings)

Power Snatch (Power Snatch
Every 2:00 x 7 Sets
3 Sets 1.1 @ 75%
2 Sets of 1.1 @ 80%
2 Sets x 1 @ 85%

Superset with 3 high box jumps after each set of snatches)

Goal: Technical Proficiency and Developing Greater Power and a rapid turnover.

Stimulus: Power and Speed Strength

"Breakfast for Dinner" (AMRAP - Rounds and Reps)

14:00 AMRAP

3 Wall Walks

7 Box Jump Overs

14 Alternating Dumbbell Snatch

7 Box Jump Overs

Box Height: (Rx24/20, S 20/16″)

Dumbbell: (Rx50/35, S 40/25)
Goal: ~7 Rounds

Primary Objective: Maintain unbroken movement across dumbbell and wall walks

Secondary Objective: Keep box jump overs fast but controlled to manage heart rate

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets for Quality

10/8 Calorie Row

10 Hanging Knee Raises

20 Single Unders

10 Air Squats

5 Push-Up to Down Dog

Specific Movement Prep

2 Sets: For Quality

10 Beat Swings

5 Toes-to-Bar (or Knees to Chest)

15 Double Unders or Single-Single-Double or 30 Single Unders

8 Wall Balls @ Working Loads

"Shepherd’s Pie" (Time)

3 Rounds for Time

18/14 Cal Row or Ski or 13/10 Cal Bike

18 Toes to Bar

72 Double Unders (A: 144 singles)

24 Wall Balls

9/7 Ring Muscle-Ups (A: 9 C2B Pull-Ups+9 Ring Dips

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Time Domain: 15-20min

Time Cap: 25min

Secondary Objective: Look to hold the row, wall balls, and double unders as close to 1 minute per station as possible.

Optional Accessories (Checkmark)

4 Sets: For Quality

10/10 Half Kneeling Paloff Press with Rotation

:15 Ring Support Hold

15 Banded Face Pulls