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

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General Warm-Up (Checkmark)

3 Sets

1:00 cardio

8 Inchworm to Hollow Body

15 Hollow Body Banded Pull Overs

10 reps each – Bent Over I-T-Y Raise with light plates

10 Glute Bridge Marches with 2s Pause at Top

5/5 Archer Ring Rows

Handstand Walk (6 Rounds for distance)

Every 90 seconds x 6 Sets

15–25ft Handstand Walk

Or the following progressions:

Handstand Walk to Wall

Wall-Facing Shoulder Weight Shifts

Box Pike Handstand Weight Shifts

Wall Facing Handstand Shoulder Taps

“Somewhere on a Beach” (AMRAP - Rounds and Reps)

15:00 AMRAP

15/11 Bike or 21/15 Cal row or Ski

12 Toes to Bar

50ft* (15m) DB/KB Farmers Carry

*Add 50ft (15m) Farmers Carry Each Set

Farmers Carry: KB 2 x (Rx70/53, S 53/44)

DB 2 x (Rx70/50, S 60/40)
Goal: 6+ Rounds

Stimulus: Midline and Grip Endurance

RPE: 8/10

Primary Objective: Maintain consistent sets on the toes to bar. Thinking 5-4-3 or 7-5 as a good strategy

Secondary Objective: Keep the Echo Bike to under 1:00 each set.

Strategy: Look to tackle the bike at a hard sustainable pace with the goal of completing each set in under 1:00. We will then tackle the Toes to Bar in 3 sets or less before moving into the Farmers Carry. The challenge here will be the increasing duration on the Kettlebell Farmers Carry as midline and grip fatigue accumulate with the combination with Toes to Bar. Focus on using the bike as recovery for the grip while still tackling it with relative high intensity to keep pace on the workout and tackle 6+ rounds here today.

Mobility (Checkmark)

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch