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)

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

Every :90sec

6x5 at 75-78% of 2RM

Immediately into…

4 sets

8/8 DB SA Incline bench press

8 DBs Standing flys

15 Hand release push-ups

B: Metcon (Checkmark)

Supersets:

3 sets

20/20 BB Reverse curls + Strict shoulder to overhead.

**Rest :30sec B/T sets

3 sets

12 BB Skull crushers (add weight)

12 BB Drag curls

**Rest :30sec B/T sets

3 sets

12 DBs Wall supported bicep curls

12 DBs Kickbacks