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 - Uniquely Abled Fitness

Warm-up (No Measure)

3 min ski or row

Stretches:

Green band

Inchworm w/ pu

thoracic rotation

scorpion

straight leg kickups

glute bridges

dead hang

jumping pull-up/pull-up

Thruster (4x3 thrusters, building in weight
On the 2 min)

Double Down (Time)

15 min cap

20/15 cal ski

20/15 pull-ups (jumping pull-ups)

20/15 burpees

20/15 db shoulder to oh right 35#

20/15 db shoulder to oh left

20/15 air squats (to box if needed)

20/15 db thrusters r

20/15 db thrusters l

Seated 2

15 cal ski

20 c2b (pull-up)

15 push up plate walkovers

15 sa db c+j L 35#

15 sa db c+j R

15 cal ski

15 pull up

15 push-up

15 sa db snatch r

15 sa db snatch l