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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

Rowing Technique and Form

:30 Arms Only

:30 Body and Arms

:30 Hinge + Legs

:15 Half Strokes

:15 Full Strokes

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2 Sets: For Quality

:20/:20 World's Greatest Stretch

10 Hollow Rocks

:10 Hollow Hold

10 Banded Rows , Heavy Band

10 Tall Kneeling Banded Lat Pull Downs , Light Band

Toe to Bar Progressions

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-Bar Kip Swings

-Strict Knees to Chest

-Kipping Knees to Chest, Toes to Target, Alternating Toes to Bar

-Toes to Bar

Primer

3-4 Toes to Bar

150m Row

3-4 Toes to Bar

"Tenet" (Time)

For Time

20 Toes to Bar

500m Row

20 Toes to Bar

Rest 2:00

15 Toes to Bar

500m Row

15 Toes to Bar

Rest 2:00

10 Toes to Bar

500m Row

10 Toes to Bar
Score = Time

Goal: 12:00-16:00

Time Cap: 20:00

Stimulus: Midline endurance and aerobic repeatability under fatigue. This workout emphasizes maintaining composure and efficiency as grip and core fatigue accumulate across intervals.

RPE: 8/10

Primary Objective: Hold consistent sets on the Toes to Bar from start to finish. The total volume will build here today.

Secondary Objective: Complete each 500m Row within :10–:15 of each other, maintaining a steady, repeatable output.

Finisher Friday (Checkmark)

For Quality

3 Sets:

10-12 Chest Support Reverse Flys

10-12 Hammer Curls

10-12 Weighted Russian Twists
Russian Twist: Over and Back = 1 Rep