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

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

HomeGrown AthletX - Functional Fitness

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General Prep 

3 Sets: For Quality

1:00 Cardio Choice

:30 Wall Lean March

10 Knee Hug + Lunge and Twist

:30 Dead-Bugs

:30 Bird-Dogs

Primer

1x Through

14/10 Cal Row or Ski or 10/7 Cal Bike

12 GHD Sit-Ups

200m Run

*Practice Flow of Workout and Structure of Delayed start for Class

"Hey Ya" (4 Rounds for time)

Every 6:00 x 4 Sets

20/14 Cal Bike

25 GHD Sit-Ups

400m Run
Goal: Sub 5:00 per set

Primary Objective: Hold consistent pacing across all 4 sets

Secondary Objective: Push the pace on the run while maintaining GHD quality and bike intensity

Mobility

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

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

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

180 seated knee raises (I GO - YOU GO)

***

Together:

200M Farmers carry (high/low)

10/10 DB Bent over rows

200M Farmers carry (front rack)

10/10 DB shoulder to overhead

200M Farmers carry (suitcase)

15/15/15/15 Banded single arm lat pull (right, left), together and face pulls

***

180 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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - HGX-FIT

Push/Pull (No Measure)

EMOM 2min - Each movement at 65-70% of 1RM

6 sets

8 Strict Shoulder press

8 Pendlay rows

5 sets

8 Push press

8 Bent over rows

4 sets

8 Push jerks

8 Yates rows

Metcon (No Measure)

4 sets - SA DB

8/8 Arnold press (seated)

8/8 Renegade row + twist

***

3 sets

15/15 Banded Paloff press

15/15 Banded wood chops (high/low)

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

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

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General Prep 

3 Sets:

1:00 Row (:30 Easy - :20 Mod - :10 Hard)

10 Goblet Cossack Squats

6 Inchworm Push-Ups

:30/:30 Side Plank

:20/:20 Single Arm Plank

Specific Barbell Prep

3 Sets, building to working loads

1 Pause Front Squat + 3 Front Squats

Paused Front Squat (Pause Front Squat + Front Squat
Every 2:30 x 5 Sets
2 Sets x 1+4 @ 70%
2 Sets x 1+3 @ 75%
1+2 @ 80%

Pause :03 on the Pause Front Squat
*After Each Set Complete 3 Broad Jumps for Distance)

Goal: Quality positions and good speed out of the hole in every squat.

Modifications:

We can look to move to a Back Squat if mobility is an issue, or move to goblet squats for those just learning the mechanics of the squat while also reinforcing similar bracing positions.

Work in Progress (2 Rounds for reps)

Part A)

5:00 AMRAP

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

-Max Calories

Rest 5:00 minutes

Part B)

5:00 AMRAP

Part A Calories

-Max Wall Balls
*Re-Test (June 19th, 2024)

Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B

Primary Objective: Stay controlled on Wall Balls to earn time for high-effort calories

Secondary Objective: Pace the row to hit a repeatable number and finish with efficiency on the second effort

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

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat & Mobility Flow

:30/:30 Pigeon Pose

:30/:30 Scorpion Stretch

:30 Puppy Dog Pose

General and Specific Activation Work (No Measure)

9:00 EMOM

minute 1: Cardio Choice

minute 2: 1 Wall Walk + :20 Nose to Wall Handstand Hold

minute 3: *Barbell Complex
*Barbell Complex = 6 Romanian Deadlift + 6 Tall Muscle Clean + 6 Bradford Press with Lockout

Complete with an empty barbell. Athletes do have a choice of adding light loads.

Specific Babell Prep:

w/ Empty Barbell

2 x (Low Hang Power Clean + Push Press + 3 Push Jerk with Pause in Catch)

--

w/ Loaded Barbell

3 x Power Clean + Push Press + 3 Push Jerk

*Building to Working Loads

Power Clean + Push Press + Push Jerk (5 Rounds for weight)

Every 2:00 x 5 Sets

1+1+3 @ 75%+ of 1RM Push Press

% of Push Press

Goal: Work towards 85% of 1RM Push Press on the final set of this complex.

*Do not exceed 90%
Stimulus: Speed Strength / Overhead Emphasis

Cues:

Vertical Dip and Drive with a strong finish into the overhead position. Focus on pressing through the entire foot and finishing over midline with biceps by ears and locked out elbows and extension through the hips, knees and shoulders

For the Push Jerk, focus on a strong catch in the quarter squat and flexing the belly as you punch under the bar to reinforce a neutral spine.

#TEAMPRVNTUESDAY

"PRV It, Diane" (Time)

For Time:

21-18-15

Deadlifts

15-12-9

Wall Facing Handstand Push-Ups

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

Goal: 7:00–11:00

Time Cap: 12:00

Score: Time

Stimulus: Classic Couplets / Pressing Fatigue Under Load

RPE: 8/10

Primary Objective : Intelligent Management of Handstand Push-Ups

Secondary Objective: Complete Deadlifts in 2-3 sets with fast breaks on each set.

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

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Legends

Metcon (No Measure)

Red band: Everyone together

Face pulls

Lat pulls

***

7min AMRAP

10 KB swings

15 KB high pulls

100M KB farmers carry

***

7min AMRAP

10 DBs hang power cleans

10 DBs shoulder to overhead

100M DBs (high/low) farmers carry

***

Red band Paloff press

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

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - HGX-FIT

Bench Press (15min to build to a heavy 2 rep
***
at the 16min mark. Every :90sec for 5 sets
5x8 at 75%)

Metcon (No Measure)

5 sets

8 BB close grip bench press

8 DBs barrel press

12 DBs bench flys

***

4 sets

12 BB skull crushers

12 Incline close grip push-ups

12 Plate ceiling crunches

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

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep and Activation

2 Sets: For Quality

10 Alternating Box Step-Ups

12 Straight Arm Banded Lat Pull Downs

:15 Hollow Hold

:15 Arch Hold

10/10 Single Leg Glute Bridges

Specific Prep

2 Sets

3-5 Jumping Pull-Ups with Controlled Eccentric

5 Bar Kip Swings + 5 Kipping Knees to Chest

5 No Jump Burpees

5 Box Jump Overs

--

Then complete @ workout pace

3 Burpee Box Jump Overs

6-8 Toes to Bar

3 Burpee Box Jump Overs

--

Move into Strict Pull-Ups and work through modifications as needed.

Gymnastics Strength (5 Rounds for weight)

Every 2:00 x 5 Sets

3-5 Strict Pull-Ups

+

5 Sandbag over the shoulder or 5 tire flips

*We are looking to add weight to the Strict Pull-Ups if possible
Level 2:

3-5 Banded Strict Pull-Ups @ 31x1 Tempo

Goal: Working on good control and building strict pulling gymnastics strength

Modifications:

Choose a sandbag weight that allows for speed and power development

Look at the options for strict pull-ups today.

“So Fresh, So Clean” (Time)

3 Sets: For Time

10 Burpee Box Jump Overs

20 Toes to Bar

10 Burpee Box Jump Overs

Rest 1:30 b/t sets

Box Height: (Rx24/20, S 20/16″)
Goal: 3:00–4:00 per set / Total Time: 11:00–15:00

Time Cap: 17:00

Primary Objective: Hold consistent, repeatable efforts across all three sets

Secondary Objective: Keep Toes to Bar in 2-3 sets while staying aggressive on transitions

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 Openers

10/10 Quadruped Adductor Hip Rocks

:30/:30 Pigeon Stretch

:30/:30 Couch Stretch

General Prep + Activation

3 Sets: For Quality

1:00-:45-:30 Bike

10 Bootstrap Squats

10/10 Single Leg Glute Bridge

:30 Feet Elevated Glute Bridge Hold

“Residual Self-Image” (5 Rounds for time)

For Max Effort

Every 4:00 x 5 Sets

:30 Wall Sit

20 Air Squats

10/7 Cal Bike Sprint
Goal: Complete each Bike Sprint in under 30 seconds, Total Working Time per interval to under 1:45.

Secondary Objective: Maintain quality positions in the Wall Sit and Air Squat to keep the quality high for this workout.

Finisher (Checkmark)

4 Sets: For Quality

:30 Nose to Wall Handstand Hold

:20/:20 Side Star Plank

10-12 Ring Hamstring 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

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Burpee/row game

Bench Press (5x4)

Happy Father's Day! (No Measure)

AMRAP

split work with your partner

20 db hang clean and press

20 cals machine

100 m kb/db dual farmer's carry