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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 - HGX-FIT
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
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
Time Cap: 30min
Stimulus: High-skill / Midline Stamina
RPE: 8.5/10
Primary Objective: Efficient, composed muscle-up sets under fatigue, maintain quality movement without failed reps. For those doing the burpee pull-up modification the focus will be consistent pacing on the Burpee Pull-Ups with the goal of completing under 1:00 / set
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
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
Goal: Technique proficiency in the snatch, speed through the middle and a good overhead receiving position.
Stimulus: Speed Strength, Technical Proficiency
Cues:
Stay over the bar, root through the feet and keep pushing through extension in the pull.
Look for a rapid turnover and a strong punch into the receiving position.
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
Goal: Finish each round between 1:30–2:00; maintain a tight window across all 5 sets
Stimulus: Barbell cycling with moderate fatigue and fast transitions
RPE: 8/10
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
HomeGrown AthletX - Functional Fitness
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
Key focus areas:
Vertical Torso, Keep that chest tall and elbows pushing up on the bar.
Maintain tension in the hole, especially during the pause. Don’t just relax in the pause
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
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
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
Stimulus: EMOM Style Muscular Density Workout
RPE: 8/10 * Keep this more to an 8/10 as this one could easily escalate to a 10/10 if you really push the reps and intensity here. We are looking for more controlled intensity rather than all out here.
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
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
Key focus areas:
Vertical Dip and Drive
Finish with a strong lockout over midline
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
Stimulus: Grinder / Upper Body Density
RPE: 8/10
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
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)
Plate carry
Updog/downdog
Bird dog
Thread the needle
Inchworm
Arm Circles
2x:
10 db push press
10 banded pull aparts
Bench Press (5x5 build over sets)
Partner Workout (No Measure)
Split all work between partners
AMRAP
40 jumprope
20 db power snatch
20 cals on machine
20 box jumps
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
Mobility + Body Heat
20/20 Lateral and Medial Line Hops
10 Alternating Scorpions
10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)
10 Alternating Active Pigeon Stretch
General Prep
2 Sets
20 Double Unders or 35 Single Unders
5 Hang Muscle Snatch
5 Hang Power Snatch
8 Bar Kip Swings
4 Jumping Pull-Ups with Controlled Eccentric
--
Build to Working Loads on the Power Snatch over 2-3 minutes, then get into the Bar Muscle-Up Progression
"Guano Madness" (AMRAP - Rounds and Reps)
20:00 AMRAP
45 Double Unders (A:90 singles)
9 Power Snatch
5 Bar Muscle-Ups (A: Banded Bar Muscle-Ups or Burpee Pull-Ups)
Barbell: (Rx 115/75, S 95/65)
-
Goal: 7+ Rounds
Stimulus: Grinder Pacing Focused Workout / Barbell Cycling and High Gymnastics
RPE: 8/10
Primary Objective: Maintain a pace as close to 2:00-2:30 a round as possible
Secondary Objective: Keep the Bar Muscle-Ups to 2 sets or less.
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations