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 - 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 - Legends

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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

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

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

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: 

3 Sets: For Quality

200m Run

5/5 World's Greatest Stretch

8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right)

8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left)

5 Up Downs

:20 second Nose to Wall Handstand Hold

Push Press (10:00 EMOM
3 Reps @ 65-70% of 1RM)

% of Push Press

Modifications:

We could move to strict press, dual dumbbell push press, or an incline bench press depending on the movement limitations for the day

"Finkle is Einhorn" (Time)

3 Rounds for Time

4 Wall Walks

400m Run

12 Single Arm DB Hang Clean and Jerk

16 DB Facing Burpees

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

Goal: 11-15min

Time Cap: 18min

Primary Objective: Maintain a pace as close to 4-5min as possible

Secondary Objective: Keep the Wall Walk pace manageable with the focus on trying to complete these in a minute or less on each set.

[Finkle is Einhorn: Levels] (Time)

Level 2:

3 Rounds for Time

3 Wall Walks

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

16 Lateral Dumbbell Burpees

Dumbbell: 35/25lb, 15/12kg

Level 1:

3 Rounds for Time

3 Wall Walks to 30in from Wall

200m Run

12 Single Arm Dumbbell Hang Clean and Jerk

12 Lateral Dumbbell Burpees

Dumbbell: 25/15lb, 12/7kg

Masters 55+:

3 Rounds for Time

3 Wall Walks to 20in from wall

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

12 Lateral Dumbbell Burpees

Dumbbell: 30/20lb, 14/9kg

Competitor:

Dumbbell: 70/50lb, 32/22.5kg

Travel / Hotel:

As prescribed

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

10 Reverse Nordic Curls

10/10 Single Arm Strict Press

10/10 Single Arm Dumbbell Row