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)
2 Sets: For Quality
20 Lateral Line Hops
:20 Down Dog Calf Gas Pedals
:20 Wall Supported Handstand Hold
:20/:20 Samson Lunge
2 Sets: For Quality
:30 Jump Rope Practice
8 Bradford Press w/lockout
4-6 Pike Push-Ups
6 Up Downs
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The Go Over Scales for Handstand Push-Ups and Start EMOM
Conditioning Workout Prep (After Handstand Push-Ups)
Empty Barbell
3 Jerk Drives
3 Push Press
3 Push Jerks
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Over 2-3 Sets, Build to Working Loads on Push Jerks
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Primer
24 Double Unders
4 Push Jerks
4 Bar Facing Burpees
Gymnastics (10 Rounds for reps)
10:00 EMOM
3–5 Strict Handstand Push-Ups
Focus on controlled eccentric and stacked position.
Goal: Develop pressing endurance and positional strength under fatigue. Maintain quality reps and tight hollow body throughout.
Stimulus: Strict vertical pressing with upper-body endurance emphasis.
RPE: 7/10 — Sustainable but challenging volume, avoid failure before minute 10.
Competition: Add Deficit (2–4 in plates)
Level 3: As prescribed
Level 2: 2 in Riser or Box Pike HSPU (Feet)
Level 1: Box Pike HSPU (Knees)
"One Flew Over the Cuckoo's Nest" (5 Rounds for reps)
For Reps:
5 Sets
2:00 AMRAP
48 Double Unders (A: 60 singles)
12-10-8-6-4 Push Jerk
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: (Rx155/105, S 125/85)
Flow: Set 1 will be the 48 double unders + 12 Push Jerk + Max Bar Facing Burpees, then Set 2 will be 48+10+Max Burpees, Set 3: 48+8+ Max Burpees, etc.
Score: Total Bar Facing Burpees
Goal: 80+ Burpees
Stimulus: Barbell Cycling and Burpee Conditioning
RPE: 8–9/10 — Hard effort intervals. Each set should push intensity while remaining recoverable within the minute of rest.
Primary Objective: Stay unbroken on the barbell and increase the reps on burpees each set as reps decrease
Secondary Objective: Unbroken Double Unders + sharpen transition timing and pacing discipline across multiple sets.
