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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
Warm-up Flow (Checkmark)
General Warm-Up
3 Sets: For Quality
1:30 Row
5 Inchworm to Hollow
10 Down Dog to Up Dog
5 Pike Push-Ups
10 Sumo Stance Good Mornings
10 Alternating Box Step-Ups
5 Box Jumps
Specific Pre p:
- Talk through Wall Facing Handstand Push-Up technique and form and go through mods. Practice 3-5 Reps of modification and movement pattern for the day.
- Elevator style kipping pull-up: Find the kip swing and work on tension and rhythm. Slowly build the kip and create a slight elbow bend and then push away and build the swing getting higher and higher until the chin is over the bar. Perform 5-6 Reps
- Build to working loads on the Sumo Deadlift over the course of 2-3 sets working on tension, body position, and maintaining knees out and chest up.
- Perform 3-5 Box Jump Overs
- 12/9 Calories on the Rower: Focusing on stroke rate, straight chain path and power through the entire stroke.
Light Primer:
2 WFHSPU
4 Pull-Ups
4 Sumo Deadlifts
4 Box Jump Overs
5/4 Calorie Row
"Cascade" (AMRAP - Reps)
For Max Reps:
17:00 EMOM
minute 1: Wall Facing Handstand Push-Ups
minute 2: Pull-Ups
minute 3: Sumo Deadlift
minute 4: Box Jump Overs
minute 5: Calories
minute 6: Rest
Barbell: (Rx 185/125, S 155/105)
Box Height: (Rx24/20, S 20/16″)
*Start In a Waterfall rolling in on the minute to different stations
Score: Total Reps Across All Stations
Goal: 75/70+ Per Round (225/210+ Total)
Stimulus: Gymnastics + Posterior Chain Capacity / Aerobic Power
RPE: 8/10
Primary Objective: Maintain strong, repeatable efforts on each station while holding high-quality movement standards.
Secondary Objective: Hit similar rep counts across all five active minutes; avoid a large drop-off after the opening round.
Optional Accessories (Checkmark)
3 Sets: For Quality
:20 Flutter Kicks
Rest :20
:20 Hollow Rocks
Rest :20
20 Bear Plank Pull Throughs
Rest :20
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
Warm-up Flow (Checkmark)
Mobility Prep and Activation
:30/:30 World's Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
General Movement Prep
2 Sets: For Quality
:30 Jump Rope
6/6 Dumbbell Hang Snatch
6/6 Dumbbell Windmills
3 Hang Muscle Snatch
3 Overhead Squats w/1-2 sec Pause in the Hold
Snatch Primer
3 Position Power Snatch
3 Overhead Squats
3 Snatch Balance
-
2 Low Hang Power Snatch
2 Hang Squat Snatch
2 Overhead Squat
-
Add Loads:
2-3 Sets: Building
Power Snatch
Hang Squat Snatch
Overhead Squat
Snatch Complex (8 Rounds for weight)
Every 90 seconds x 8 Sets
Power Snatch + Hang Squat Snatch + Overhead Squat
Start @ 60% of 1RM Snatch and increase loads to heavy for the day
Movement Adjustments (If Needed)
- Power Snatch + Overhead Lunge for those working on mobility
- Mobility Concerns: Power Clean + Hang Clean + Front Squat
Level 1: 3 Hang Power + 1 Overhead Squat @ light loads
"Snatch Burn" (5 Rounds for reps)
For Reps
5 Sets:
2:00 AMRAP
50 Double Unders (A: 70 singles)
10 Hang Squat Snatch
- Max Devil's Press
Rest 1:00 b/t sets
Barbell: (Rx 95/65, S 75/55)
Dumbbells: (Rx50/35, S 40/25)
Score: Total Devil’s Press Reps Across All 5 Sets
Goal: 25+ Reps (5+/set)
Stimulus: Posterior Chain / Barbell Cycling and Overhead Mobility / Stability
RPE: 8–9/10
Primary Objective: Unbroken Double Unders + Hang Squat Snatch
Secondary Objective: Consistent sets and reps on the Devils Press to finish off each set
Mobility (Checkmark)
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon 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)
WB stuff w/ partner
Squat Clean (Hang squat clean
3 reps...build over sets)
Partner AMRAP (Checkmark)
Start w/ 6 reps (split w/ partner)
*Add 2 reps each time
6 hang power cleans
6 burpees over the bar (seated burpee)
6 wallball
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
Metcon (No Measure)
Partner training: Optional
Complete all reps/movements with one arm.
15 DB bent over rows
15 DB swings
15 DB high pulls
15 DB shoulder to overhead
2min of rowing or ski erg
Then repeat with the other arm.
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
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
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
Stimulus: Mixed-Modal Conditioning / Gymnastics Under Fatigue
RPE: 8/10
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 - Functional Fitness
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
Stimulus: Leg Stamina / Midline Endurance
RPE: 7–8/10
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
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 - HGX-FIT
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