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 - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Movement Prep

2-3 Sets: For Quality

:15 Dead-Hang + :15 Active Hang

20 Plank Shoulder Taps

10 Alternating V-Ups

6 Kipping Swings

8 Bulgarian Ring Rows

Gymnastics Practice (10 Rounds for reps)

10:00 EMOM

8-12 Pull-Ups*

*Pull-Ups:

- Kipping

- Butterfly

- Chest to Bar

- Strict (4-6 Reps)

"Checkered Flag" (4 Rounds for time)

For Quality

Every 3:00 x 4 Sets

18 GHD Sit-Ups

18 Renegade Rows

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Average Time / Set (Note: This should be thought of more for quality than speed)

Goal: Maintain consistent, controlled reps across all four sets, keeping each round under 2:00 to allow rest.

Stimulus: Midline control and pulling stamina under steady fatigue.

RPE: 6/10

Primary Objective: Complete all sets unbroken with intentional tempo and bracing.

Secondary Objective: Hold proper positioning in both the GHD and renegade row without sacrificing form for speed.

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold