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 - HGX-FIT

Metcon (No Measure)

5 sets

10 DBs Chest supported incline rows

10 Yates rows (135/105)

10 DBs Bent over rows (50/35)

10 Pendlay rows (135/105)

***

4 Supersets:

15 Banded tall kneeling lat pulls

15 BB bicep curls

15 BB skull crushers

***

3 Supersets

15 BB tricep ext

15 BB reverse curls

15 DB preacher curls (elbows press against stomach)

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 

1:30 row ski or Bike Easy

--

Mobility and Activation

10/10 Arm Circles (Forward / Back)

:15/:15 PVC Pipe Front Rack Stretch

10 Prone PVC Pipe Behind the Neck Presses

:20 Extended Plank Reverse Bridge

Barbell Specific Primer

3 Clean Deadlifts (Hit a quick pause at each position to the hip)

3 Position Clean Pull (High Hang, Hang, Mid-Shin)

3 Position Power Clean (High Hang, Hang, Mid-Shin)

3 Split Jerks with 1 sec Pause in the Catch

–

Then Add Loads so the barbell is off the floor

–

Perform 2-4 Sets of Full Complex, building to starting weight on the barbell.

Clean and Jerk (Clean and Jerk Complex
Every 2:30 x 5 Sets
Clean Pull
Power Clean
Clean Pull
Squat Clean
Split Jerk)

Starting @ 75% of Limiter and Increasing to a Max For the Day

Modifications:

Look at our Level 1 Option today with the goal of simplifying the complex to avoid confusion while still creating technical capacity in the lift.

Those with Front Rack mobility issues let's look to move to a Dumbbell Complex. We can utilize the travel/hotel WOD option if necessary.

"Morpheus" (5 Rounds for weight)

For Load:

15:00 EMOM

Minute 1 - 18 /13 Cal Row or Ski or 13/10 Cal Bike

Minute 2 - 2 Squat Clean & Jerk @ 90%

Minute 3 - Rest

% is Based on Heavy of the Complex for the Day
Goal: Complete each bike in under 50 seconds and hit the target goal for the Clean and Jerk as singles done 1 every 20-30 seconds.

Stimulus: Barbell Conditioning with Interference Fatigue.

Secondary Objective : Hit a consistent power output on the bike without redlining—stay just below threshold

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

Body Heat and Mobility

2 Rounds:

8 Calorie Row or 200m Run

8 Air Squats

8 Glute Bridges

10 Banded Good Mornings

:20/:20 Samson Stretch

General Prep and Activation

2 Sets:

8 Abmat Sit-Ups or 6 GHD Sit-Ups (progressive ROM)

6 Kettlebell Deadlifts (single KB to warm up hinge pattern)

6 Box Step-Ups

:20 Glute Bridge Hold

:20 Hollow Hold or Tucked Hollow

Primer

10 GHD Sit-Ups or modified version

8 Dual Kettlebell Deadlifts (moderate load)

6 Box Jumps

Build to working loads

And repeat.

“The One” (5 Rounds for time)

Every 4:00 x 5 Sets

20 GHD Sit-Ups

15 Dual Kettlebell Deadlift

10 Box Jumps

Kettlebells: 2 x (Rx53/35, S 44/26)

Box Jump: (Rx30/24, S 24/20″)
Goal: Complete each round in 2:00–2:30, leaving 1:30–2:00 rest per interval

Primary Objective: Stay unbroken on all movements across all sets.

Secondary Objective: Complete each set in the same time across all sets.

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

UAF Buddy Competition July 20th 1-3pm

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Shoulder Press (EMOM for 6min
6 reps at 70% of 1RM)

B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
10 BB Upright rows)

C: Metcon (No Measure)

3 sets

10/10/10

Angle delt raise/front delt raise/Arnold press

***

3 sets

8 BB/DBs skull crushers (45 degree angle)

8 Plate tricep ext (behind the neck)

100M Plate ovhd carry

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)

250 run/machine

Rock, paper scissors

Deadlift (5x5 build)

AMRAP (in partner or solo) (No Measure)

10 sit-ups (Dallas Russian twist)

10 kb deadlift

10 wall ball

2 box get overs (plate rollovers)

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

Body Heat & Mobility Flow

10/8 Calorie Row

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Hanging Dead Hang or Scapular Pull-Up Hold

:30 Wrist & Forearm Stretch (on floor)

General Prep 

2 Sets:

5 Kip Swings or 5 Ring Rows (retraction focus)

5/5 Single Arm Dumbbell Deadlift

5/5 Dumbbell Snatch

8 Jumping Pull-Ups or 8 Ring Rows

20 Single Unders

Specific Primer & Skill Prep (No Measure)

2-3 Sets

10 Double Unders or 20 single unders

4 Alternating Dumbbell Snatch (build to workout load by final set)

2-4 Strict Pull-Ups (banded or scaled options)

“The Construct” (AMRAP - Rounds and Reps)

20:00 AMRAP, With a partner.

4-8-12-16....

Alternating Dumbbell Snatch

Strict Pull-Ups

Starting @ 0:00 and Every 5:00 minutes

Complete 25/20 Cal Row or Ski or 17/14 cal Bike + 100 Double Unders or singles

Dumbbell: (Rx70/50, S 60/40)

We will start on the row for 30/24 Calories, then proceed to 100 double unders, before getting into the ladder of alternating dumbbell snatch and strict pull-ups. Every 5 minutes thereafter we will stop moving up the ladder and proceed back to the rower and the double unders. All reps are to be split between partners in the most efficient way possible to keep moving and get as far up the ladder as possible in the 20 minute timeframe.
Goal: Finish the round of 24+ on the ladder

Primary Objective: Split the reps evenly and maintain a strong consistent pace with quality form on the Dumbbell Snatch

Secondary Objective: Transition fast and recover rhythm quickly after each row + double under effort.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

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

Mobility and Activation Work

2 Sets

10/10 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

:30/:30 Pigeon Pose

Specific Prep

3 Sets, For Quality

10 Bootstrap Squats

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Back Squat (Back Squat
10:00 EMOM
3 Reps @ 70-75% of 1RM)

-

% of Back Squat

Modifications:

For those with knee issues, adjust to a box squat, for those with lumbar or lower back pain, consider a split squat variation.

Closer to the Sun (Time)

3 Rounds for Time

15 Power Clean

21-15-9 Toe to Bar

15 Thrusters

21-15-9 Bar Facing Burpees

Load: (Rx 115/75, S 95/65)

Goal: 9:00-12:00

Time Cap: 18:00
* (Re-Test from 5-31-2024)

Goal: 10-13 minutes

Time Cap: 15 minutes

Stimulus: High-volume engine test with barbell cycling and gymnastics interference

Secondary Objective:

Attack the bar-facing burpees with a steady, relentless rhythm without letting heart rate spike beyond control.

[Closer to the Sun: Levels] (Time)

Level 2:

3 Rounds for Time

15 Power Clean

15-12-9 Toe to Bar

15 Thrusters

15-12-9 Bar Facing Burpees

Load: 95/65lb, 43/30kg

Level 1:

3 Rounds for Time

15 Hang Power Clean

15-12-9 Kipping Knee Raises

15 Thrusters

15-12-9 Lateral Burpee Step-Overs

Load: 65/45lb, 30/20kg

Masters 55+:

3 Rounds for Time

15 Power Clean

15-12-9 Toe to Bar

15 Thrusters

15-12-9 Bar Facing Burpees

Load: 75/55lb, 34/25kg

Competitor:

As prescribed

Travel / Hotel:

Sub Dumbbell Power Cleans and Thrusters @ 50/35lb, 22.5/15kg

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

Optional Accessories (Checkmark)

4 Sets: For Quality

5/5 Single Leg Box Jump, (Safe Height)

8/8 Landmine Rotational Clean and 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

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (10-8-8-6-6-4-4-2-2 (time cap 18min)
Build to a heavy 2x2
B/T sets: 8 DBs rear delt raises)

B: Metcon (No Measure)

3 sets

8 DBs shrugs (heavy)

10 DBs front delt raises + lateral delt raises (complex)

C: Pendlay Row (5 x 3 at 90%
B/T sets: 8/8 DBs Renegade rows
***Time remaining - GHD/Vups)

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 - Legends

View Public Whiteboard

Metcon (No Measure)

Internval training

300M Row or Ski

15 KB swings

100M KB farmers carry

15 KB high pull

100M KB farmers carry

15 DBs shoulder to overhead

100M DBs farmers carry

15/15 DB bent over rows

100M DBs farmers carry

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

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