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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets: For Quality

12-16 Plank Shoulder Taps

8/8 Single Arm Dumbbell Deadlift

10 Box Step-Ups + 5 Box Jumps

:20 Extended Inchworm Hold

Specific Barbell Prep and Primer

5 Snatch Grip RDLs

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Low Hang Power Snatch

Then..

Add weight gradually to reach 75% for first working set

Box Jump Primer:

2 Low Box Jumps

3 High Box Jumps (focus on soft, powerful landings)

Power Snatch (Power Snatch
Every 2:00 x 7 Sets
3 Sets 1.1 @ 75%
2 Sets of 1.1 @ 80%
2 Sets x 1 @ 85%

Superset with 3 high box jumps after each set of snatches)

Goal: Technical Proficiency and Developing Greater Power and a rapid turnover.

Stimulus: Power and Speed Strength

"Breakfast for Dinner" (AMRAP - Rounds and Reps)

14:00 AMRAP

3 Wall Walks

7 Box Jump Overs

14 Alternating Dumbbell Snatch

7 Box Jump Overs

Box Height: (Rx24/20, S 20/16″)

Dumbbell: (Rx50/35, S 40/25)
Goal: ~7 Rounds

Primary Objective: Maintain unbroken movement across dumbbell and wall walks

Secondary Objective: Keep box jump overs fast but controlled to manage heart rate

Mobility

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

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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets for Quality

10/8 Calorie Row

10 Hanging Knee Raises

20 Single Unders

10 Air Squats

5 Push-Up to Down Dog

Specific Movement Prep

2 Sets: For Quality

10 Beat Swings

5 Toes-to-Bar (or Knees to Chest)

15 Double Unders or Single-Single-Double or 30 Single Unders

8 Wall Balls @ Working Loads

"Shepherd’s Pie" (Time)

3 Rounds for Time

18/14 Cal Row or Ski or 13/10 Cal Bike

18 Toes to Bar

72 Double Unders (A: 144 singles)

24 Wall Balls

9/7 Ring Muscle-Ups (A: 9 C2B Pull-Ups+9 Ring Dips

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Time Domain: 15-20min

Time Cap: 25min

Secondary Objective: Look to hold the row, wall balls, and double unders as close to 1 minute per station as possible.

Optional Accessories (Checkmark)

4 Sets: For Quality

10/10 Half Kneeling Paloff Press with Rotation

:15 Ring Support Hold

15 Banded Face Pulls

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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets: For Quality

1:00 Cardio Choice

10 Kettlebell Deadlifts

10 Alternating Reverse Lunges

10 Glute Bridges

:30 Dead-Bugs

Specific Barbell + Plyo Prep

6 Empty Barbell Romanian Deadlifts

2 Broad Jumps (Both Legs)

4 Deadlifts @ 40%

1/1 Single Leg Broad Jump with 2 foot landing

4 Deadlifts @ 50%

1/1 Single Leg Broad Jump with 2 foot landing

--

Then, build to 65% for working sets

Deadlift (Every 2:30 x 5 Sets
4 Deadlifts @ 65% of 1RM)

+ 2/2 Single Leg Broad Jump to 2 Foot Landing between sets of Deadlift

Modifications:

Move to Hex Bar Deadlift or Sumo Deadlift as the primary mods for Deadlift today.

Just do a traditional Broad Jump today for 3 reps rather than single leg for 2/2

"Cornbread Collapse" (AMRAP - Reps)

Tabata Mash-Up

8 Sets

:20 American Kettlebell Swings

:10 Rest

:20 Burpees

:10 Rest

Kettlebell: (Rx53/35, S 44/26)
Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set

Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control

RPE: 9/10

Primary Objective: Sustain high-effort sets across all 8 rounds without major drop-off

Secondary Objective: Maintain clean kettlebell swing mechanics and fast burpee cycle speed

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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Red band: Everyone together

10 min of work

Face pulls

Lat pulls

Paloff press

***

100M DBs Farmers carry

15 DBs Shoulder to overhead

15 DBs Hammer curls

15 DBs Zottman curls

100M DBs Farmers carry

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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Bench Press (Every 2min
8x8 at 75% from last week heavy 2x2)

Metcon (No Measure)

4 sets

8 BB Close grip bench press

8/8 DB Barrel press (50/35)

10 DB Pullovers

***

4 sets

10 BB skull crushers

15 Plate tricep ext (55/35)

15 Incline close grip push-ups

20 Plate russian twist (w/plate)

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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets:

200m Run

10 Tempo Air Squats 31x1

10 Deep Lunge Mountain Climbers

:30 Down Dog Calf Gas Pedals

10 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

Specific Barbell Prep

2 Sets:

3 Tall Muscle Cleans

3 Front Squats

3 Hang Power Cleans

3 Hang Squat Cleans

3 Paused Front Squats (:01 pause)

Then Add loads and Build to ~60–65% for Set 1 of complex

Clean (Every 2:30 x 5 Sets
2 Squat Cleans
3 Paused Front Squats
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%

% is Based on 1RM Squat Clean)

* Hold the bottom of each front squat for 1 full second with no movement. You may drop the bar after the first squat clean, but rest no more than 10 seconds.

Cues:

Patience to the knee, speed through the hips.

Push up on the bar out of the Front Squat.

Modifications:

We can move to Power Cleans, Hang Power Cleans, or even Dumbbell Power Cleans today.

If needed, move to Power Cleans + Back Squats if the front rack positioning is the biggest issue for athletes today.

"Meat Sweats" (Time)

For Time:

200m Run (A: 14/11 Cal Bike)

5 Front Squats

200m Run

10 Front Squats

200m Run

15 Front Squats

200m Run

20 Front Squats

Barbell (Rx135/95, S 115/75)
Goal: 6-9 min

Time Cap: 12 minutes

Primary Objective: Maintain composure and barbell control as volume builds

Secondary Objective: Keep run pace consistent to preserve front squat quality

Optional Accessories (Checkmark)

3 Sets, For Quality

10 Hollow Rocks

10 V-Ups

10 Russian Twists

:10 second Hollow Hold

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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets, For Quality

1:00 Cardio Choice

6/6 Half Kneeling Kettlebell Windmill

10 Scapular Push-Ups + 10 Plank Shoulder Taps

6/6 Single Arm Rotational Ring Rows

10 Ring V-Outs

Specific Barbell Prep

3 Sets, building to working loads

1 Pause Bench + 3 Bench Press

Bench Press (Pause Bench Press + Bench Press
Every 2:30 x 5 Sets
Set 1: 1+4 @ 70%
Set 2: 1+4 @ 70%
Set 3: 1+3 @ 75%
Set 4: 1+3 @ 75%
Set 5: 1+2 @ 80%

Pause :01 on the Pause Bench Press

5 Medball Chest Pass After Each Set of Bench)

% of 1RM Bench Press

Modifications:

Look to substitute floor press or dumbbell press as the primary alternative today.

“The Way You Move” (Time)

For Time:

Buy-In: 100 Double Unders

---

3 Rounds

20 Renegade Rows

25/20 Dumbbell Deficit Push-Ups

--

Cash-Out: 100 Double Unders

Dumbbells: (Rx50/35, S 40/25)
--

Goal: 9:00–13:00

Time Cap: 15:00

Primary Objective : Stay efficient on push-up volume while maintaining quality big sets on the renegade rows

Secondary Objective : Complete double unders with minimal breaks to preserve total time. Look to go 50-50 or 25-25-25-25.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 run/machine

Stretches - you choose!

8-10 min. They know most stretches we do in class.

Front Squat (1:30 x 8
4 front squats (may be to a box or goblet squat) + 3 broad jumps
*Dallas goblet squat w/ bar assist. Instead of broad jumps, overhead kb/ db hold for stability
)

Athletes can share a bar.

AMRAP w/ partner (No Measure)

Split work as needed:

20 cal machine

20 alternating db snatch

8 burpee box jump/step overs

(Dallas floor burpee and db transfer) Can do all burpees and then all transfers.

Tabata - if time (No Measure)

Sit-ups

Plank

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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - HGX-FIT

A: Bench Press (Pause Bench Press + Bench Press
Every 2min x 6 Sets
Set 1: 1+4 @ 70%
Set 2: 1+4 @ 70%
Set 3: 1+3 @ 75%
Set 4: 1+3 @ 75%
Set 5: 1+2 @ 80%
Set 6: 1+2 @ 80%
***B/T sets 8 incline push-ups
Pause :01 on the Pause Bench Press)

B: Metcon (No Measure)

4 sets

8/8 SA DB Barrel press (50/35)

12 DBs flys

***

3 sets

8-10 Bench dips

8-10 DB Tricep ext

8-10 DB Skull crushers

***

4 sets

8-10 DBs Seated hammer curls

10/10 DB Alt bicep curls

10 BB Drag curls

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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

6 Inchworm Push-Ups

10 Down Dog Toe Touches

Partner Rowing Golf (Time)

1000m Row, For Time

Alternate Partners @ every 100m. Athlete 1 will be rowing until 100m, then athlete 2 rows until 200m and so on for the duration of 1000m. There is a catch however. At the 100m mark, if the rower rolls to 102 then both athletes must do 2 burpees prior to switching back on the rower. Then athlete 2 will row and stop rowing somewhere around 15-20m shy of the 200m mark. If the rower then rolls to 197m, both partners will again need to do 3 burpees. Now athlete 1 will get on the rower and row to the 300m mark. If they hit the mark dead on, no burpees need to be done and partners can again switch and go to the next 100m mark. This will continue for the duration of the workout until you reach 1000m. And yes if you are over or under at 1000m the workout will finish with burpees.

Specific Prep and Primer

5 Dual Kettlebell Front Squats @ moderate load

2 Partial Wall Walks

5 Dual Kettlebell Front Squats @ working load

2 Full Wall Walks

“ATLiens” (AMRAP - Rounds and Reps)

20:00 Partner AMRAP

300/250m Row

10 Dual KB/DB Front Squat

3 Wall Walks

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

DB: 2 x (Rx50/35, S 40/25)

*Alternating Full Round with a Partner for Rounds + Reps
Goal: 8–10 Total Rounds (4–5 per partner)

Secondary Objective: Keep transitions sharp and rowing pace steady across rounds

Core Finisher (AMRAP - Reps)

5 Sets: For Quality

:30 Flutter Kicks

Rest :15

:30 Scissor Kicks

Rest :15

:30 Tall Plank Knees to Elbows

Rest :15