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

View Public Whiteboard

A: Shoulder Press (From last week heavy 2rep
Every :90sec for 18min
1. 8/8 Bulgarian split squats (moderate/heavy)
2. 3+5, Strict shoulder press + push press at 76-78% )

B: Metcon (Checkmark)

4 sets

8 BB Shrugs (heavy - use straps)

100M Plate overhead carry

12 Lu raises

***

3 sets

10 BB Front delt raises

10 DBs Rear delt raises