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)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

10:00 minutes for Quality

1:00 Cardio

:30 Jump Rope

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings

:15 Nose to Wall Handsant Hold

2 x 10m out and back lateral shuttle

-

Then final touches on each movement and build to working loads on the American Kettlebell Swing

Primer:

9/7 Calories

7 American Kettlebell Swings

25 Double Unders

1 Wall Walk

3 Shuttle Runs

"Schumacher" (4 Rounds for time)

Every 7:00 x 4 Sets

14/10 Cal Bike or 20/14 Cal Row or Ski

15 American Kettlebell Swings

50 Double Unders (A: 100 singles)

3 Wall Walks

12 Shuttle Runs

Shuttle Run = 25/25ft

Kettlebell: (Rx53/35, S 44/26)

Wall Walk: 10in
Score = Average Time Per Set

Goal: 4:45–5:30 per round, leaving 1:30–2:15 of rest.

Primary Objective: Hold consistent times across all four sets with unbroken kettlebell swings and double unders.

Secondary Objective: Complete the cardio in under 1:15 and wall walks in under :45 to keep things tight and allow for enough time to complete the run in the goal time domain.

Warm-Up Flow (Checkmark)

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Incline Bench Press (Weight)

Every :90sec

5x5 at 80-82% of 2RM

Immediately into…

4 sets

8 Incline close grip bench press

8 DBs Barrel press (floor)

10 DBs Incline flys

8/ DB offset push-ups

B: Metcon (Checkmark)

Supersets:

3 sets

8 BB Bicep curls (weighted)

10 BB Drag curls

**Rest :30sec B/T sets

3 sets

8 BB Reverse curls (weighted)

8 DB Hammer curls

10 DB SA Seated preacher 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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

--

2 Sets

10 Bootstrap Squats

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

Specific Prep

3 Hang Power Cleans

3 Push Jerks

8 Wall Balls

4-6 Bar Kip Swings

4-6 Pull-Ups or Jumping Pull-Ups

3 Low Hang Power Clean and Push Jerk

8 Wall Balls

4-6 Kip Swing to Hip (Can use Box Jumping Variation)

-

Add Weight to the Barbell

2 Sets x 3 Clean and Jerks, progressing to working loads

-

Then get into the Bar Muscle-Up Progression prior to the workout

BMU Progression

Bar Muscle-Up Class Progression

"Verstappen" (Time)

#TEAMPRVNTUESDAY

For Time:

3 Rounds

24 Wall Balls

8 Clean & Jerk

16/12 Cal Row or Ski or 12/8 Cal Bike

8 Bar Muscle Ups (A: 8 burpee pull ups or 16 pullups)

Wallball: (Rx 20/14, S 16/12)to 10/9ft

Barbell: (Rx135/95, S 115/75)
Score: Time

Primary Objective: Keep the Clean and Jerks to under 1 minute

Secondary Objective: Manage the sets on the Bar Muscle-Ups to keep pace in the workout.

Mobility (Checkmark)

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30/:30 Active Pigeon Stretch

:30 Bootstrap Squat + Block and Twist

10 Alternating Cossack Squats (5sec Pause)

:30/:30 Active Scorpion Stretch

General Prep:

2 Sets:

3 Hang Muscle Snatch + 3 Hang Power Snatch

8 Alternating Dumbbell Reverse Lunges *Warm-Up Loads

4 Bar Facing Burpees *Practicing Cadence and Technique

Specific Barbell Primer

3 Sets:

Snatch Lift Off

Slow Pull Power Snatch

Power Snatch

Building Loads to 60% of 1RM Power Snatch

--

Then Test Loads on Dumbbell Reverse Lunges and get set for the workout.

"Senna" (5 Rounds for reps)

20:00 EMOM

minute 1: 3 Touch and Go Power Snatches

minute 2: 12 Dual Dumbbell Reverse Lunges

minute 3: - Max Bar Facing Burpees

minute 4: Rest

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

Power Snatch: Starting @ 60% and increase each set

*Score as reps, put load for power snatch in notes
Score: Total Bar-Facing Burpees Completed

Goal: 12-15 Burpees each round

Primary Objective: Move technically sound on the snatches and get to a heavy triple for the day

Secondary Objective: Maintain efficient and consistent reps on the bar facing burpees.

Mobility (Checkmark)

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

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

Warm-up (Checkmark)

General Prep

2 Sets: For Quality

:40 Echo Bike

10/10m Lateral Shuffle

8 Bar Kip Swings

8 Ring Rows

10 Air Squats

:15 Wall Facing Handstand Hold

Specific Prep / Primer

5/4 Calorie Bike

2 Shuttle Runs

5 Pull-Up or Modification (Banded Strict Pull-Ups / Jumping Pull-Ups)

5 Goblet Squats @ working loads

1 Wall Walk

"When I Come Around" (AMRAP - Rounds)

40:00 EMOM

minute 1: 13/9 Bike

minute 2: 6 Shuttle Run

minute 3: 15 Pull-Ups

minute 4: 15 Kettlebell Goblet Squats

minute 5: 3 Wall Walks

Kettlebell Goblet Squat: (Rx53/35, S 44/26)

Shuttle Run: 25/25ft

Wall Walk: 10 in from the Wall
Score: Competed Minutes (For example, if all work is completed as prescribed, score is 40 rounds).

Primary Objective: Hold quality movement standards across all stations while staying under :45 of work each round.

Secondary Objective: Maintain aerobic and set consistency with little to know drop off in output.

Mobility (Checkmark)

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

A Wind is Blowing

Front Squat (5x3 build
w/ 3-5 bench dips, ring dips or matador each time
Dallas - bench)

Elevation Gain (Checkmark)

12 min cap:

3x:

15 wall ball

10 push-ups

20 single unders (40 multi)

Seated 2:

21 wb

21 ring dips (matador)

75 multi

15 wb

15 dip

100 multi

9 wb

9 dip

150 multi

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)

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (Establish a new 2 rep
12min
Then...Rest 2min
Every :90sec for 5 sets
3+5, Strict shoulder press + push press at 75% of heavy 2reps)

B: Metcon (Checkmark)

4 sets

8 DBs Shrugs (heavy-ish)

100M Farmers carry

12/12 DB Rear delt raises

***

Time permitting letters Y,T,W (12 reps each letter)

with small plates

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

Warm-up (Checkmark)

General Warm-Up

3 Sets: For Quality

1:00 Row bike or ski

15 Banded Pull Aparts

5 Inchworm Push-Ups

10 Hollow Rocks + 10 second Hollow Hold

5/5 Single Arm Dumbbell High Pull

5/5 Single Arm Dumbbell Strict Press

Specific Prep

2 Sets:

4 Bench Press

6 GHD Sit-Ups

6 Alternating Dumbbell Hang Snatch

6/4 Cals

Building to working loads and range of motion

“Boulevard of Broken Dreams” (Time)

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

20 GHD Sit-Ups (A: v-ups)

20 Alternating Dumbbell Hang Snatch

20/14 Cal Row or Ski or 14/10 Cal Bike

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

Dumbbell: (Rx50/35, S 40/25)
Score: Time

Time Cap: 35:00

Primary Objective: Hold consistent split times across all 5 rounds with clean execution of the bench and snatch.

Secondary Objective: Minimize transition time between stations while maintaining quality on GHD/core work.

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)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Couch Stretch

:15/:15 Quadruped Spinal CARS

:30 Glute Bridge Iso Hold

General Movement Prep

2 Sets: For Quality

8 Alternating Box Step-Ups + 4 Box Jumps

8/8 Single-Leg Barbell Romanian Deadlift

10 Dead-Bugs

10 Bird-Dogs

Specific Deadlift Prep and Build

5 Deadlifts with Barbell off the floor

3 Deadlifts @ 50-55%

3 Deadlifts @ 60%

Then put starting loads on the barbell to have a 15:00 clock going

Conditioning Primer (1 Round @ 50–60% Effort)

Adjust to working loads on the Deadlift Bar

then...

4 Deadlifts

4 Box Jumps

2 Deadlifts

2 Box Jumps

Deadlift (Take 15:00 minutes
Establish a 3RM Deadlift)

G oal: 90% of 1RM

Level 1: 4 Sets x 5 Reps @ 6 RPE, Focusing on 2121 Tempo

"Give Me Novacaine" (Time)

For Time

9-15-21-15-9

Deadlifts

Box Jumps

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

Box: (Rx24/20, S 20/16″)
Score: Time

Time Cap: 15:00

Primary Objective: Move deadlifts in efficient sets. The goal today will be to keep to 3 sets or less.

Secondary Objective: Maintain a quick but safe rhythm on box jumps. The focus should be to maintain a pace of 10+ reps per every 30 seconds.

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)

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

1000 m row w/ partner

Stretches:

Scorpion

Bird dog

Cat cow

Inchworm

Straight leg kicks

Supine twist

pvc pipe stretches

Power Snatch (5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 rep
1 rep)

Happy Friday UAF athletes! (Checkmark)

3x

10 cal row

5 burpees over the rower (knee burpees)

Rest!!!

5 min AMRAP

12 db snatch

15 sit-ups