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)

Mobility Prep and Activation

20 Lateral Line Hops

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

6 Alternating Box Step-Ups + 6 Box Jumps

6 Tall Muscle Cleans

6 Front Squats

6 Push Press

6 Scapular Pull-Ups + 6 Bar Kip Swings

Specific Front Squat Prep and Build

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~45-50%

3 Reps @ ~50-55%

3 Reps @ ~55-60%

Then put working loads on the barbell

Conditioning Prep and Primer (After Squats)

5 minutes of Kipping Pull-Up / Butterfly Pull-Up Progression Practice and Movement

-

2 Sets

3 Thrusters

4 Pull-Ups

5 Box Jump Overs

*Getting Flow and Movement

Front Squat (Weightlifting Variable Reps & Sets)

Focus: Drive through full foot, maintain upright torso and tension in the front rack.

Modifications:

- For back pain or knee pain let's consider moving to a box squat or split squat variation.

- For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary

Level 1 / New Athletes:

Every 2:30 x 4 Sets

8 Reps @ 6-7 RPE (Relative Perceived Exertion)

"Here's Johnny" (Time)

5 Rounds for Time

8 Thrusters

12 Pull Ups

14 Box Jump Overs

Barbell: (Rx 95/65, S 75/55)

Box Height: (Rx24/20, S 20/16″)
Score = Time

Goal: 7-11 minutes

Time Cap: 15 minutes

Stimulus: A fast, full-body conditioning piece that blends barbell cycling, gymnastics pulling, and plyometric work into a sustained anaerobic threshold.

RPE: 9/10 — Hard / High Power Output sustainable sprint. You should feel slightly ahead of your breathing for most of the workout, then push through the final round.

Primary Objective: Unbroken Movements throughout Reinforce barbell-to-gymnastics transitions under fatigue.

Secondary Objective: Train pacing awareness through consistent split times per round. Develop breathing efficiency during cyclical, high-output conditioning.