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

MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

1:00 cardio

:30/:30 Samson Stretch

:30 Alternating Scorpions

:30 Up Dog to Down Dog

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2 Sets, For Quality

:30 second Echo Bike

20 Banded Pull Aparts

20 Bear Plank Shoulder Taps

12-16 Alternating V-Ups

Barbell Specific Prep

Bench Press

10 Empty Barbell Reps

5 Reps @ 40-50%

3 Reps @ 55-60%

2-3 Reps @ 65%

Then working loads on the barbell

Bench Press (Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%)

% of Bench Press

Key focus areas:

Press through the floor with your feet

Flex your glutes

Imagine pulling the bar down and engaging your mid back on the press.

Modifications:

We could move to a Barbell Floor Press or Dual Dumbbell Bench Press for the day. Both can help with any type of shoulder impingement issues.

“We’re Not Worthy” (5 Rounds for reps)

5 Sets

2:00 AMRAP

15/12 Cal Row or Ski or 12/9 Cal Bike

10 Renegade Rows

- Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets
Goal : Complete 8+ Toes to Bar each set

Stimulus : Upper Body Density and Midline Stamina

RPE : 8/10

Primary Objective : Complete the buy-in work of the cals and Push-Ups in under 90 seconds

Secondary Objective: Work to have the toes to bar completed in 1-2 big sets to finish off each 2:00 AMRAP.