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 Flow (Checkmark)

General Prep:

2 Sets: For Quality

200m Run row ski or 15/11 Cal Bike

:15 Dead-Hang + 15 Active Hang

8-10 Bar Kip Swings

8-10 Ring Rows or 6/6 Single Arm Ring Rows

10 Alternating V-Ups

Specific Prep:

Adjust GHD's and Go Over Specifics (Modifications)

-

Then plan on Bar Muscle-Up Progressions as the final touches prior to the workout.

"Bar Chase" (6 Rounds for time)

Every 6:00 x 6 Sets

15 GHD Sit-Ups (A: 15 V-Ups)

200m Run

12/9 Cal Bike or 16/12 Cal Row or Ski

200m Run

5 Bar Muscle-Ups (A: Burpee Chest to Bar Pull-Ups)
Goal: Complete each set in ~4:30, leaving ~1:30 recovery before the next interval

Score: Slowest Set

Primary Objective: Maintain consistent split times across all 6 rounds.

Secondary Objective: Looking to complete the GHD's and Bar Muscle-Ups Unbroken

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog 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 - HGX-FIT

View Public Whiteboard

Push/Pull (No Measure)

EMOM 2min - Each movement at 80-82% of 1RM

5 sets

5 Strict Shoulder press

5 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 - Functional Fitness

View Public Whiteboard

Warm-up Flow (Checkmark)

General Warm-Up

8-12 EMOM, 2-3 sets

Minute 1: Cardio Choice

Minute 2: 10 Russian Kettlebell Swing + 10 Goblet Squats

Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in

Minute 4: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World's Greatest Stretch

Round 3: :60 Thoracic Squat Rotations

Specific Warm-Up:

5 Back Squats @ 50-55%

5 Back Squats@ 55-65%

3 Back Squats @ 65-70%

3 Back Squats @ 70-75%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Back Squat

Adjust to working loads for Back Rack Reverse Lunges

-

4 Back Rack Lunges

100ft (30m) Farmers Carry

6/4 Calorie Row

6-8 Wall Balls

Back Squat (Every 2:00 x 6 Sets
2 Back Squats @ 80% of 1RM
)

Movement Adjustments (If Needed)

- Box Squat: For Knee Pain While Keeping Loading

- Split Squat: Adjust for disc issues, or lower back discomfort

- Barbell Hit thrust: Works Glute and Hamstrings while taking strain off knees and back

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

"Load and Launch" (AMRAP - Rounds)

12:00 EMOM

minute 1: 12 Back Rack Reverse Lunges

minute 2: 200ft Farmers Carry

minute 3: 12/9 Cal Row or Ski or 9/7 Cal Bike

minute 4: 20 Wall Balls

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

Farmers Carry: KB's 2x (Rx53/35, S 44/26), or DB's 2 x (Rx50/35, S 40/25)

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score: Completion of prescribed work each minute

Goal: Keep all stations under 45 seconds

Primary Objective: Hold consistent output and quality positions across all 12 minutes.

Secondary Objective: Maintain unbroken sets on lunges and wall balls while staying smooth on the rower and farmers carry.

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s 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 - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training

200 seated knee raises (I GO - YOU GO)

200 Sit/stand

200M farmers carry

****

200M farmers carry

200 Sit/stand

200 seated knee raises

***

Paloff press/Wood chops

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 Flow (Checkmark)

General Warm-Up:

2:00 Cardio Choice

-

12 Alternating Box Step-Ups

12 Deep Lunge Mountain Climbers

10 Down Dog Toe Touches

8/8 Quadruped Thoracic Rotations

-

2 Sets: For Quality

8 Bradform Press with Lockout

6 Inchworm Push-Ups

4 No Jump Burpees

4 Box Jumps (Step-Down)

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-65%

3 Push Press @ 65-70%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Push Press

Adjust to working loads for Shoulder to Overhead

-

1 Wall Walks

2 Burpee Box Jumps @ Warm-Up Height

3 Shoulder to Overhead @ Working Loads

-

2 Wall Walks

4 Burpee Box Jumps @ Working Height

2 Shoulder to Overhead @ Working Loads

Push Press (Every 1:30 x 6 sets
3 Reps @ 75%)

Movement Adjustments (If Needed)

- Strict Press: Lowers loading, while still developing strength

- Dumbbell Push Press: Adjustment for range of motion

- Incline Dumbbell Bench Press: Adjustment for range of motion.

Level 1: 5 Reps @ 6 RPE across working on control in the dip and drive and a strong finish over midline.

“Push the Line” (AMRAP - Rounds and Reps)

8:00 AMRAP

2 Wall Walks

4 Burpee Box Jump

6 Shoulder to Overhead

Box Height: (Rx30/24, S 24/20″)

Barbell: (Rx155/105, S 125/85)
Goal: 5-7 Rounds

Score: Rounds + Reps

Primary Objective: Move steadily through all three elements while maintaining strong overhead positions under fatigue.

Secondary Objective: Keep movements unbroken and steady, managing positions.

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

View Public Whiteboard

A: Incline Bench Press (Weight)

Every 2min

5 x 5 at 75% of last week 2RM

***Same weight across the board

3 sets

8 DBs close grip incline press

8 DB incline flys

8 Hindu push-ups

B: Metcon (Checkmark)

3 Supersets:

10 BB bicep curls

10 BB tricep ext

***

10 BB reverse curls

10 BB skull crushers

***

25 Plate ceiling crunches

25 Seated knee 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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up Flow (Checkmark)

General Warm-Up:

2-3 Sets:

1:30 cardio (:45 Easy, :30 Moderate, :15 Hard)

8/8 Single Leg Barbell Romanian Deadlifts

:10/:10 Single Leg RDL Iso Hold

10 Supine Grip Barbell Bent Over Row with 1-2 sec Pause at Chest

10 Alternating Scorpions

8 Hollow Ups

8 Arch Ups

10 Alternating V-Ups

Specific Warm-Up:

8 Deadlifts @ 40-50%

5 Deadlifts @ 50-55%

3 Deadlifts @ 55-65%

3 Deadlifts @ 65-70%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Deadlifts

8 Bar Kip Swings

4 Kipping Knees to Chest

8 Ring Rows

4 Kipping Toes to Target Building Height

4 Jumping Pull-Ups (Controlled Eccentric) *Activation

-

3-4 Toes to Bar

8/6 Calorie

3-4 Strict Pull-Ups

Deadlift (Every 2:30 x 4 Sets
5 Deadlifts @ 70%)

Movement Adjustments (If Needed)

- Hex Bar Deadlift: More upright torso, change of torso angle

- Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back

- Block Deadlift: Adjusting to shorter range of motion

- Barbell Hip Thrust: Hits glutes and hamstrings with no lower back

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

“Gravity’s Grip” (3 Rounds for reps)

3 Sets

3:00 AMRAP

:30 Max Toes to Bar

20/14 Cal bike or 29/20 Cal row or Ski

-Max Strict Pull-Ups

Rest 2:00 b/t sets
Score: Total Combined Reps of Toes to Bar + Strict Pull-Ups

Goal: 60+ total reps (across all 3 sets) (i.e. 10-15 Toes to Bar + 8-15 Strict Pull-Ups)

Primary Objective: Accumulate 10+ reps in each gymnastics segment, particularly during the final pull-up window.

Secondary Objective: Complete the cals in under 1:45 to allow sufficient time for strict pull-up 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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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

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 - Uniquely Abled Fitness

Warm-up (No Measure)

“One More Time”

Every time they say “one more time”= updown

“celebrate”=squat or jump squat

Bench Press (Every 2.5 minutes
Help spot your partner!
5 reps
5 reps heavier
3 reps
3 reps
2 reps)

Ante Up (Checkmark)

7 min AMRAP

ID:

7 sandbag over shoulder 50#

7 burpee box get-overs 24"

Seated 2:

2..4…6…etc

Sandbag lap to shoulder 50#

Box u-turns

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

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

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