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

HomeGrown AthletX - Functional Fitness

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General Prep 

2 Sets: For Quality

12/9 Cals / 200m Run

2 Wall Walks + :20 Nose to Wall Handstand Hold

:30 Wall Sit

:30/:30 Side Plank

--

Then get into progressions for the Handstand Walk

“Agent Smith Protocol” (4 Rounds for time)

Every 8:00 x 4 Sets

20/15 Cal row or Ski or 15/11 Cal Bike

25ft Handstand Walk

400m Run

25ft Handstand Walk

300ft (100m) Farmers Carry

Load: (Rx50/35, S 40/25)
Goal: Finish each round in 6:00–7:30; use remaining time to recover

Secondary Objective: Hold a strong, steady pace on the run and bike to create time for controlled movement on the gymnastics and carry.

Accessories (Checkmark)

5 Sets: For Quality

:30 Nose to Wall Handstand Hold

10 Reverse Nordic Curls

15 Seated Barbell Calf Raises

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

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Internval training

300M Row or Ski

15 KB swings

100M KB farmers carry

15 KB high pull

100M KB farmers carry

15 DBs shoulder to overhead

100M DBs farmers carry

15/15 DB bent over rows

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

3:00 Cardio Choice

--

10 Bend and Bows

10 Torso Rotations

10 Cat Cows (Slow and Controlled)

10 Bird-Dogs

10 Dead-Bugs

Specific Prep

3 Sets

8/8 Single Leg Kettlebell RDL

10 Russian Kettlebell Swings

20 Bear Plank Shoulder Taps

20 Glute Bridges

4/3 Wide Grip Push-Ups + 4/3 Narrow Push-Ups

“The Architect” (10 Rounds for weight)

Every 2:00 x 10 Sets, Alternating Stations

Station 1: Deadlift + 15 Russian Kettlebell Swings

Station 2: Bench Press + :45 Straight Arm Plank

Deadlift and Bench Press Loading

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 75-80%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%+

Kettlebell Load: (Rx70/53, S 53/44)
-

Goal: Build strength while maintaining quality movement under fatigue

Primary Objective: Hit clean, powerful reps on both deadlifts and bench press with tight positioning across working sets.

Secondary Objective: Stay braced through kettlebell swings and planks to reinforce midline stability and muscular endurance.

[The Architect: Levels] (6 Rounds for weight)

Level 2:

Kettlebell Load: 53/35lb, 24/16kg

Level 1:

Kettlebell Load: 35/18lb, 16/8kg

:20-:30 Plank

Masters 55+:

Kettlebell Load: 44/26lb, 20/12kg

Competitor:

Every 2:00 x 10 Sets, Alternating Stations

Station 1: Deadlift + 20 Russian Kettlebell Swings

Station 2: Bench Press + :45 Weighted Plank

Deadlift and Bench Press Loading

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 75-80%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%+

Kettlebell Load: 70/53lb, 32/24kg

Travel/ Hotel:

Every 2:00 x 10 Sets, Alternating Stations

Station 1: 20 Dual Dumbbell Deadlifts

Station 2: 10 Dual Dumbbell Bench Press + 45 Straight Arm Plank

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

5 Sets, For Quality:

10 Glute Bridge Dumbbell Pull-Overs

15-20 GHD Weighted Reverse Hypers (Medball Loaded)

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

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A: Incline Bench Press (Weight)

3x3 at 87%+

Full recovery between sets

Time cap: 12min

B: Metcon (No Measure)

Same as last few weeks - Get heavier!!!

4 sets

8 Incline close grip bench press

8 DBs Barrel press

15 DBs Standing flys

***

4 sets

8 BB Skull crushers (weighted)

8 DB Tricep ext (behind the neck)

15 BB pushups (use J hooks)

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

View Public Whiteboard

Metcon (No Measure)

Partner training: I GO/YOU GO

100 DBs shoulder to overhead

100 KB swings

***

250M weighted farmers carry (Dealers choice)

100 KB high pulls

250M weighted farmers carry (Dealers choice)

100 DBs hammer 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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Mobility and Body Heat

500/450m Row

--

:30 Down Dog Calf Gas Pedals

:30/:30 Scorpion Stretch

:30/:30 Samson Lunge Stretch

General Prep 

3 Sets: For Quality

:30 Jump Rope

8 False Grip Ring Rows

:15 Ring Support Hold

:10 Bottom Of Dip Hold

6 Inchworm Push-Ups

10 Hollow Rocks

"Neo" (Time)

For Time:

Buy-In: 1000/900m Row or Ski or Run

Directly Into...

5 Rounds

6/4 Ring Muscle-Ups (A: Burpee Jumping Pull-Ups)

18 V-Ups

72 Double Unders (90 signals)

Directly into..

Cash-Out: 500/450m Row or Ski or Run
Goal: Complete between 15-18 minutes

Secondary Objective: Stay relaxed and rhythmic through the double unders and v-ups to preserve pacing and grip.

Accessories (AMRAP - Reps)

For Quality:

5 Rounds (12:30 Clock)

30 Seconds - GHD Weighted Russian Twist

-rest :10-

30 Seconds - Side Plank, Right

-rest :10-

30 Seconds - Side Plank, Left

-rest :40-

Hold a light medball for the GHD Russian twists.

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20/:20 PVC Pipe Prayer Stretch

Specific Prep

2 Sets, with Empty Barbell

3 Hang Snatch Pull

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Overhead Squats

5 Box Jumps

Snatch (Snatch Complex
Every 2:00 x 5 Sets
Snatch Pull + Hang Power Snatch
Rest 10 seconds
2 Squat Snatch)

Starting @ 70% of Power Snatch and increasing to a heavy for the day

Modifications:

We can adjust to Hang Power Snatch, move to a clean complex, or adjust to dumbbell snatch

“Red Pill or Blue Pill” (Time)

5 Sets: For Time

10 Power Snatch

10 Box Jump Overs

10 Overhead Squats

Rest 1:00 b/t sets

Barbell: (Rx 95/65, S 75/55)

Box Height: (Rx24/20, S 20/16″)
-

Time Domain: 12-15min

Time Cap: 17min

Primary Objective: Cycle the barbell efficiently—unbroken or strategic quick breaks to stay consistent each round.

Secondary Objective: Maintain steady footwork across the box to reduce fatigue bleed into the overhead squats.

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Burpee/Row game

Push Press (5x5 build)

Partner Workout (No Measure)

100 m dual db farmer's carry

30 db push press

4 tire flips

8 sandbag to shoulder

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

View Public Whiteboard

General Prep 

3 Sets: For Quality

5/5 Pistol Box Step-Down

:15 Dead-Hang + :15 Active Hang

10/10 Banded Paloff Press

15 Banded Face Pulls

:30/:30 Banded Front Rack Mobility

Barbell Specific Prep

2 Sets with Empty Barbell

2 x (1 Pause Front Squat + 2 Front Squats)

-

Take 3 Sets to Warm-Up to 75% of Front Squat

1 Pause Front Squat + 2 Front Squats

Front Squat (Every 2:00 x 5 Sets
1 Pause Front Squat + 2 Front Squats
Perform @ 75% of Front Squat Across

*1 sec Pause in the hole for the Front Squat

Level 1:
Every 2:00 x 5 Sets
3-4 Front Squats with a 1sec pause at a load of around 7 RPE for the day
)

-

% of Front Squat

Modifications:

We could adjust to a safety bar squat, back squat, or move to a Box Squat depending on the athlete's issues.

"Alrighty Then!" (Time)

For Time

30-20-10

Dual Kettlebell Front Rack Walking Lunges

Toes to Bar

Kettlebell(s): 2x (Rx53/35, S 44/26)
--

Goal: 6-9min

Time Cap: 12min

Stimulus: Midline Burner

RPE: 8.5/10

Primary Objective: Look to keep the lunges to 10 unbroken at a time or greater.

Secondary Objective: Focus on good controlled sets of toes to bar that maintain a pace of close to 15 per minute.

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets:

1:00 Cardio Choice

15 Banded Good Mornings

10 Cossack Squats

5 Inchworm Push-Ups

Specific Prep / Primer (No Measure)

8-10 Barbell Romanian Deadlifts

8-10 Bench Press

6-8 Wall Balls

- Add Loads to Barbell -

5 Deadlifts

5 Bench Press

6-8 Wall Balls

--

Get to working loads on the Deadlift and Bench Press for the day

"Loser? I Don’t Think So!" (5 Rounds for reps)

20:00 EMOM, In Teams of 4 for Max Reps

minute 1: Deadlifts

minute 2: Bench Press

minute 3: Wall Balls

minute 4: Rest

Deadlift: (Rx 225/155, S 165/125)

Bench Press: (Rx135/95, S 115/75)

Wall Balls: (Rx 20/14, S 16/12) 10/9ft

Athletes will start on a delay and everyone will begin on the Deadlifts and make their way through the EMOM for 20:00 minutes or 5 rounds each. Score is total combined reps of all partners.
Goal: 12-18 Reps on Deadlifts and Bench Press/ Set, 15-25 Wall Balls on Each Set

Primary Objective: Maintain consistent rep numbers across all sets today.

Secondary Objective: Keep the Wall Balls to one big unbroken set to finish each round

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold