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)

2 Sets: For Quality

200m Run

10 Air Squats

10 Alternating Cossack Squats

:15 Dead Hang + :15 Active Hang

4-6 Strict Knee Raises

5 minutes Toes to Bar Skill Work

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Specific Barbell Prep

5 High Hang Muscle Clean

3 Front Squats

3 Back Squats

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3 Tall Squat Cleans

3 Back Squats

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3 Hang Squat Cleans

3 Back Squats

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Then Build to Working Loads on the Barbell

Primer

200m Run

3 Hang Squat Cleans

5 Toes to Bar

3 Back Squats

*Barbell @ Working Loads

"Something's Gotta Give" (Time)

For Time

400m Run

30 Hang Squat Cleans

400m Run

50 Toes to Bar

400m Run

30 Back Squats

400m Run

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

400m Run =(A: 27/22 Cal Bike)
Score = Time

Goal: 16:00-22:00

Time Cap: 25:00

Stimulus: Chipper / Full Body Muscular Endurance and Stamina

RPE: 8/10 — Sustainable grind. The intensity should feel uncomfortable but manageable, with pacing that allows athletes to keep moving throughout the entire piece without long breaks.

Primary Objective: Build aerobic capacity while maintaining mechanical efficiency on barbell movements. Develop leg and midline stamina under moderate fatigue.

Secondary Objective: Practice smooth transitions between modalities. Reinforce rhythm and pacing across repeated running intervals.

Optional Accessories (Checkmark)

For Quality

3 Sets

12 Dumbbell Reverse Lunges (each leg)

20 Alternating L-Sit Leg Raises