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)

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

Rowing Golf

- Row to 1000m with a partner, alternating every 100m

- The goal is to roll into 100m directly on the dot so that you hit 100m - 200m - 300m without being over or under.

- If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will continue until 1000m for time.

Specific Prep

1 Round or Each Partner

8/6 Cal Row

8/6 Cal Bike

4 Handstand Push-Ups / Box Pike Handstand Push-Ups / Dumbbell Strict Press

4 Single Dumbbell Step-Oves

-

3 Synchro Burpees with each pair of 2 in 3 person team

"Silverstone" (Time)

3 Person Teams

For Time

200/150 Calorie Row or Ski*

200/150 Calorie Bike*

--

100 Single Dumbbell Step-Overs

100 Handstand Push-Ups

--

50 Synchro Burpees

*2 Working, 1 Resting at all times

Box Height: (Rx24/20, S 20/16″)

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

*Mixed Male/Male/Female Teams (180 Cals)

Mixed Female/Female/Male Teams (170 Cals)

Complete Row and Bike as 2 people working, 1 resting, then complete the single dumbbell step-overs and handstand push-ups as 2 people working and 1 resting, then complete the 50 synchro burpees as 2 people working 1 resting.
Score: Time to complete

Primary Objective: Maintain constant team output with clean transitions and minimal downtime across all three sections

Secondary Objective: Execute synchro burpees smoothly with clean transitions between teammates

Mobility (Checkmark)

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

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)

Stretches:

updog/down dog

bird dog

thread the needle

scorpion

cat cow

cossack squat

leg swings

circles to foot

arm circles

Split Jerk (6x3
Dallas work to 2 rm bench)

Partner Chipper (Checkmark)

In 2-3 person team, 20 min cap

100 cal row

75 single db box step overs (plate rollovers)

50 ring rows

25 synchro burpees (Dallas push-ups)

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

400m Run

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Prep:

2 Sets: For Quality

5/5 Single Leg Romanian Deadlifts (21x1 Tempo)

10 Hollow Rocks

10 Alternating V-Ups

10 Single Leg Glute Bridges

:30 Wall Lean March

Specific Prep

3 minutes Toe to Bar Technique Drills

-

5 Deadlifts @ Warm-Up Loads

5 Deadlifts @ Working Loads

10m A Skips

10m High Knees

10m Butt Kicks

5 Toes to Bar (or progression)

3 Deadlifts @ Working Loads

"Lauda" (Time)

3 Rounds for Time

400m Run

21 Toes to Bar

12 Deadlifts

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

400m Run (A: 27/22 Cal Bike)
Score: Time to complete

Goal: 8:00-12:00

Time Cap: 16:00

Primary Objective: Maintain large, consistent sets of toes to bar while holding technically sound deadlifts.

Secondary Objective: Run at a sustainable but fast pace (≈1:45–2:00 per 400m) to keep total time on target.

Accessory Finisher (Checkmark)

3 Sets:

12-15 Straight Arm Banded Lat Pull Downs

10-12 Ring Hamstring Curls

:30/:30 Side Plank

:60 Forearm 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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (Checkmark)

Warmup: PVC/Bands

Partner training

2 Rounds

100 Burpee to DB hang clean to overhead

250m DBs Farmers carry

****

Remaining time:

Partner 1:

10 Ring push-ups

10 Ring row

Partner 2:

10/10 DB 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

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: Metcon (Checkmark)

6 sets: Complex

3 Pendlay rows + 5 Bent over rows

**Do not reset between movements

80% of your lowest lift

Then..

4 sets

8/8 DB Renegade rows

8/8 DB SA Seated Arnold press

8/8 DB Bent over rows

12/12 DB SA rear delt raises

***

4 sets

Complex: 8 DBs shrugs + 100' DBs Farmers carry

**B/T sets: 25 Vups

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

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

10/8 Push-Ups

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

10 Bird-Dogs

10 Dead-Bugs

Specific Prep

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~50%

3 Reps @ ~60%

Build to 70% starting load for strength work

-

Build to working weights on Dumbbell Bench in sets of 3-5 at a time, then start the strength piece.

Strength (12 Rounds for weight)

12:00 EMOM

minute 1: 5 Front Squat

minute 2: 10 Dumbbell Bench Press

Front Squat @ 70% Across

Dumbbell Bench: Choice on Loads

"Hamilton" (AMRAP - Reps)

8:00 AMRAP

4-8-12-16...

Ring Push-Ups

Box Jumps

* Rings set to 12in from the floor

Box Height: (Rx24/20, S 20/16″)
Score = Total Reps

Primary Objective: Accumulate as many quality ring push-ups as possible while holding consistent box jump rhythm.

Secondary Objective: Manage pressing fatigue early to avoid hitting failure before the larger rounds.

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