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

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)

General Warm-Up:

2:00 Cardio Choice

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2 Sets

10 Down Dog Toe Touches

8/8 Quadruped Throacic Rotations

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2 Sets: For Quality

8 Bradford Press with Lockout

6 Scapular Pull-Ups

6 Ring Rows

10 Cossack Squats w/1-2 sec Pause

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-65%

3 Jumping Pull-Ups

3 Push Press @ 65-70%

3 Jumping Pull-Ups

25ft (7.5m) Dual Kettlebell Front Rack Walking Lunge @ Warm-Up Loads

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Then Load to Working Weights for the Workout

"Dunkirk" (4 Rounds for weight)

Every 4:00 x 4 Sets

5 Push Press

50ft Dual KB Front Rack Walking Lunge

5 Weighted Strict Pull-Ups

Barbell: 75% of 1RM Push Press

Kettlebells: 2 x (Rx53/35, S 44/26)

Weighted Pull-Ups: Choice
Score = Pull-Up Load (Not including bodyweight)

Goal: Complete all lifts at prescribed weights and build loads to heavy on the Pull-Ups

Stimulus: Upper-lower strength integration with core stability.

RPE: 7/10

Primary Objective: Maintain posture integrity under fatigue.

Secondary Objective: Consistent load management and movement control.

Machine Conditioning (5 Rounds for calories)

5 Sets

:20 Max Calorie Bike

1:40 Rest
*Note: Reset bike after each interval

Stimulus: Anaerobic Power

RPE: 10/10

Primary Objective: Complete Max Total Calories

Secondary Objective: Consistency across all 5 sets

This is one that will hurt. The legs will burn and the body will begin feeling global fatigue by the 3rd set. Be calculated here with output, but still the goal is to really shoot for max output here.

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch