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)

200m Run

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:30 Up Dog to Down Dog

:30/:30 Active Pigeon Pose

:30/:30 Samson Stretch Hold

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

2 Sets:

8 Tall Muscle Clean and Press

8 Russian Kettlebell Swings (R1) / American Kettlebell Swings (R2)

8 Scapular Pull-Ups (R1) / Kip Swings (R2)

8 Ring Rows or 4 Strict Pull-Ups

Barbell Warm-Up

3 Sets

Clean and Jerks, building to working loads

*Start with light weight plates on the barbell that bring the bar off the floor and work on movement up through the hips, keeping the bar close.

Primer:

100m Run

4 Clean and Jerks

100m Run

8 American Kettlebell Swings

4 Pull-Ups

"Grace Meets Helen" (Time)

3 Rounds for Time

200m Run

10 Clean and Jerks

200m Run

21 American Kettlebell Swings

12 Pull-Ups

Barbell: (Rx135/95, S 115/75)

American KB Swings: (Rx53/35, S 44/26)
Score: Time to complete

Time Domain: 11:00–15:00

Time Cap: 20:00

Stimulus: Hybrid capacity workout blending cyclical pacing, barbell cycling, and gymnastics endurance.

RPE: 8–9/10

Primary Objective: Hold consistent splits across all rounds with clean transitions between modalities.

Secondary Objective: Complete each set of clean and jerks in under 1 minute and the kettlebell swings unbroken.

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose