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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
HomeGrown AthletX - Functional Fitness
Warm-Up (Checkmark)
Mobility Prep and Activation
2:00 Row
:30 Down Dog to Up Dog + Calf Gas Pedals
:20 Extended Plank Reverse Bridge
:20/:20 Quadruped Thoracic Rotations
-
General Movement Prep
2 Sets: For Quality
8 Tall Muscle Cleans
:20 Behind the Neck Elbow Punch Throughs
6 Behind the Neck Press in Split
4/4 Pendulum Lunges
1 Wall Walk + :15 Wall Facing Hands and Hold
-
Barbell Primer
3 Sets: Building to working loads
Jerk Dip Drive
Split Jerk
Pause Split Jerk
Split Jerk (Every 90 seconds x 8 Sets
2 Split Jerks @ 70%+
*Pause in the catch for 1 second on each rep
)
Modifications and/or Substitutions:
For Limited Mobility: Move to Strict Press for strength development or even behind the neck strict press with light
“Life Changes” (4 Rounds for reps)
16:00 EMOM
minute 1: 4-6 Sandbag Cleans
minute 2: 4-6 Wall Facing Handstand Push-Ups
minute 3: 50ft (15m) Dual Dumbbell Farmers Lunge
minute 4: Rest
Dumbbells: 2 x (Rx50/35, S 40/25)
Sandbag: (Rx150/100, S 75/50)
*Alternative to Sandbag Cleans today will be Dual Kettlebell Dead-Stop Cleans at 70/53lb, 32/24kg
Score: Rounds Completed as Written
Stimulus: Full Body Strength EMOM
RPE: 6–8/10
Primary Objective: Complete each station with quality in the rep range given.
Secondary Objective: Complete the Sandbag Cleans as quick singles in under 10 seconds a rep.
Mobility (Checkmark)
PRVN Mobility #1
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
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
HomeGrown AthletX - Functional Fitness
Warm-Up (Checkmark)
General Prep
400m Group Run
--
2 Sets: For Quality
:30 Jump Rope
6/6 Single Arm Ring Rows
6 Strict Knees to Chest
10 Abmat Sit-Ups
-
Specific Skill Work and Primer
Rope Climb Technique and Practice
-
Primer
20 Double Unders
:15 Forearm Plank
1 Rope Climb
:15 Forearm Plank
200m Run
10 Sit-Ups
“Long Haul” (Time)
3 Rounds for Time, With a Partner
200 Double Unders
1:00 Synchro Plank Hold
6 Rope Climbs
1:00 Synchro Plank Hold
800m Run
40 Synchro Abmat Sit-Ups
Time Goal: 34:00-40:00
Time Cap: 40:00
Primary Objective: Complete each round in under 12:00
Secondary Objective: Negative Split Each round
RPE: 7/10
Stimulus: Partner Conditioning , Midline and Pulling
[Long Haul: Levels] (Time)
Level 2:
3 Rounds for Time
120 Double Unders
:45 Synchro Plank Hold
4 Rope Climbs
:45 Synchro Plank Hold
800m Run
30 Synchro Abmat Sit-Ups
-
Level 1:
3 Rounds for Time
200 Single Unders
1:00 Cumulative Plank Hold
6 Pull to Stands
1:00 Cumulative Plank Hold
600m Run
40 Cumulative Abmat Sit-Ups
-
Masters 55+:
3 Rounds for Time
120 Double Unders
:45 Synchro Plank Hold
4 Rope Climbs
:45 Synchro Plank Hold
800m Run
30 Synchro Abmat Sit-Ups
-
Competitor:
3 Rounds for Time
200 Double Unders
1:00 Synchro Plank Hold
8 Rope Climbs
1:00 Synchro Plank Hold
800m Run
40 Synchro GHD Sit-Ups
-
Hotel/Travel: Solo
3 Rounds for Time
100 Double Unders
1:00 Synchro Plank Hold
18 Strict Pull-Ups
1:00 Synchro Plank Hold
800m Run
40 Abmat Sit-Ups
Mobility (Checkmark)
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Accessories (Checkmark)
4 Sets: For Quality
10 Alternating Bear Plank Pull Throughs
15 Chest Supported Dumbbell Rows
5 Dragon Flags
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
HomeGrown AthletX - Functional Fitness
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
200m Run
:30/:30 Quadruped Thoracic Rotations
:30 Alternating Scorpions
:30 Alternating Iron Cross Stretch
-
General Movement Prep
2 Sets: For Quality
20 Bear Plank Shoulder Taps
15 Air Squats
12 Alternating Reverse Lunges
1 Wall Walk + :10 Nose to Wall Handstand Hold
-
Specific Bench Press
5 Empty Barbell Bench Press
5 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
-
Then put working weights on the bar
Bench Press (Weightlifting Variable Reps & Sets)
Modifications and/or Substitutions:
Can adjust to close grip bench press for those with shoulder impingement, or move to Dumbbell Bench Press or Floor Press.
Level 1 / Beginner Athletes:
Adjust the rep range to 8-6-6-8 at more moderate loads to develop movement patterns and keep the weights lighter.
“Chasin’ That Neon Rainbow” (Time)
3 Rounds for Time
25/20 Push-Ups
25 Wall Balls
Wall Balls: (Rx 20/14, S 16/12), 10/9ft
Time Domain: 4:00-7:00
Time Cap: 10:00
Stimulus: Sprint Conditioning / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete each round in under 2:30
Secondary Objective: Keep big sets on Wall Balls
Mobility (Checkmark)
PRVN Mobility #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
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
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
3 min ski or row
Stretches:
Green band
Inchworm w/ pu
thoracic rotation
scorpion
straight leg kickups
glute bridges
dead hang
jumping pull-up/pull-up
Thruster (4x3 thrusters, building in weight
On the 2 min)
Double Down (Time)
15 min cap
20/15 cal ski
20/15 pull-ups (jumping pull-ups)
20/15 burpees
20/15 db shoulder to oh right 35#
20/15 db shoulder to oh left
20/15 air squats (to box if needed)
20/15 db thrusters r
20/15 db thrusters l
Seated 2
15 cal ski
20 c2b (pull-up)
15 push up plate walkovers
15 sa db c+j L 35#
15 sa db c+j R
15 cal ski
15 pull up
15 push-up
15 sa db snatch r
15 sa db snatch l
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
HomeGrown AthletX - HGX-FIT
Push/Pull (No Measure)
EMOM 2min - Each movement at 78% of 1RM
6 sets
6 Strict Shoulder press
6 Pendlay rows
Metcon (No Measure)
3 sets - SA DB
8/8 Arnold press (floor/legs straight)
8/8 Gorilla rows
8/8 Bent over rows
***
3 Sets - SA DB
10/10/10 DB Angle side delt raises + Front delt raises + shoulder press.
***No rest from right to left side
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
HomeGrown AthletX - Legends
Metcon (No Measure)
Red band: Everyone together
Face pulls
Lat pulls
***
7min AMRAP
10 KB swings
15 KB high pulls
100M KB farmers carry
***
7min AMRAP
10 DBs hang power cleans
10 DBs shoulder to overhead
100M DBs (high/low) farmers carry
***
Red band Paloff press
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
HomeGrown AthletX - Functional Fitness
General Warm-Up (Checkmark)
3 Sets
1:00 cardio
8 Inchworm to Hollow Body
15 Hollow Body Banded Pull Overs
10 reps each – Bent Over I-T-Y Raise with light plates
10 Glute Bridge Marches with 2s Pause at Top
5/5 Archer Ring Rows
Handstand Walk (6 Rounds for distance)
Every 90 seconds x 6 Sets
15–25ft Handstand Walk
Or the following progressions:
Handstand Walk to Wall
Wall-Facing Shoulder Weight Shifts
Box Pike Handstand Weight Shifts
Wall Facing Handstand Shoulder Taps
“Somewhere on a Beach” (AMRAP - Rounds and Reps)
15:00 AMRAP
15/11 Bike or 21/15 Cal row or Ski
12 Toes to Bar
50ft* (15m) DB/KB Farmers Carry
*Add 50ft (15m) Farmers Carry Each Set
Farmers Carry: KB 2 x (Rx70/53, S 53/44)
DB 2 x (Rx70/50, S 60/40)
Goal: 6+ Rounds
Stimulus: Midline and Grip Endurance
RPE: 8/10
Primary Objective: Maintain consistent sets on the toes to bar. Thinking 5-4-3 or 7-5 as a good strategy
Secondary Objective: Keep the Echo Bike to under 1:00 each set.
Strategy: Look to tackle the bike at a hard sustainable pace with the goal of completing each set in under 1:00. We will then tackle the Toes to Bar in 3 sets or less before moving into the Farmers Carry. The challenge here will be the increasing duration on the Kettlebell Farmers Carry as midline and grip fatigue accumulate with the combination with Toes to Bar. Focus on using the bike as recovery for the grip while still tackling it with relative high intensity to keep pace on the workout and tackle 6+ rounds here today.
Mobility (Checkmark)
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
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
HomeGrown AthletX - Functional Fitness
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
1:30 cardio (:30 Easy, :30 Moderate, :30 Hard)
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30/:30 Couch Stretch
-
General Movement Prep
2 Sets: For Quality
16 Glute Bridge March
10 Dumbbell Cossack Squats (light DB’s)
10 Dumbbell Strict Press (light DB’s )
5 Up Downs
-
Primer:
7/5 Calorie Row
5 Dumbbell Thrusters @ working loads
5 Lateral Burpees over Dumbbells
Rest :30
5 Lateral Burpees over Dumbbells
5 Dumbbell Thrusters @ working loads
7/5 Calorie Row
“Burnin’ It Down” (10 Rounds for time)
Every 3:00 x 10 Sets
12/9 Cal Row or ski or 9/7 Cal bike
8 Dumbbell Thrusters
8 Lateral Burpees over Dumbbells
Alternate Directions Each Set
Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: Complete each set in 1:45-2:15
Time Cap/Set: 2:45
Stimulus: Muscular Endurance and Aerobic Capacity
RPE: 8.5/10
Primary Objective: Complete each set in under the cap
Secondary Objective: Descending Splits
Optional Accessories (Checkmark)
3-4 Sets: For Load
10-12 Front Rack Step-Ups
:20-25 Ring Support Hold
Step-Ups: 20in Box
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
HomeGrown AthletX - Functional Fitness
Warm-Up Flow (Checkmark)
Body Heat and Mobility
:30/:30 Active Pigeon Stretch
:30/:30 Samson Lunge
:15/:15 PVC Front Rack Mobility
:30/:30 Band-Assisted Lat Stretch
-
General Warm-Up
2 Sets: For Quality
8 Barbell Romanian Deadlifts
8 Tall Muscle Cleans
8 Scapular Pull-Ups
8/8 Single Arm Ring Rows
10 Alternating Down Dog Toe Touches
-
Barbell Primer:
*Empty Barbell
2 Sets
Clean Deadlift
Hang Clean High Pull
Hang Power Clean
Low Hang Power Clean
-
3 Sets:
Clean Deadlift
Hang Power Clean
Power Clean
*Building to starting loads
“Amarillo by Morning” (10 Rounds for weight)
Clean Complex + High Box Jumps
20:00 EMOM
minute 1: Clean Complex
minute 2: 5 High Box Jumps
Clean Complex =
Clean Deadlift + Hang Power Clean+ Power Clean
*Starting @ 60% of Power Clean and increasing to a heavy for the day
Box Jumps: Choice on height. Looking for a challenging set
Goal: Build to 90% of 1RM Power Clean
Score: Max Load
Stimulus: Speed, Power, Coordination / Anaerobic
RPE: 7/10
Primary Objective: Build to a technical heavy for the day
Secondary Objective: Challenge yourself on the Box Jumps
Gymnastics Strength (Checkmark)
Every 2:00 x 5 Sets
5-7 Strict Pull-Ups
10 Dumbbell Floor Pull-Overs
For those that have the ability, let's look to add loads to the pull-ups today. For those that are challenged by pull-ups lets look to add band tension, move to a jumping pull-up + eccentric, or even just move to challenging ring rows to create quality strength building session here to finish off the day.