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

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Warm-Up Flow (Checkmark)

Mobility Prep and Activation

200m Run

:30/:30 Quadruped Thoracic Rotations

:30 Alternating Scorpions

:30 Alternating Iron Cross Stretch

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General Movement Prep

2 Sets: For Quality

20 Bear Plank Shoulder Taps

15 Air Squats

12 Alternating Reverse Lunges

1 Wall Walk + :10 Nose to Wall Handstand Hold

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Specific Bench Press

5 Empty Barbell Bench Press

5 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

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Then put working weights on the bar

Bench Press (Weightlifting Variable Reps & Sets)

Modifications and/or Substitutions:

Can adjust to close grip bench press for those with shoulder impingement, or move to Dumbbell Bench Press or Floor Press.

Level 1 / Beginner Athletes:

Adjust the rep range to 8-6-6-8 at more moderate loads to develop movement patterns and keep the weights lighter.

“Chasin’ That Neon Rainbow” (Time)

3 Rounds for Time

25/20 Push-Ups

25 Wall Balls

Wall Balls: (Rx 20/14, S 16/12), 10/9ft
Time Domain: 4:00-7:00

Time Cap: 10:00

Stimulus: Sprint Conditioning / Muscular Endurance

RPE: 8.5/10

Primary Objective: Complete each round in under 2:30

Secondary Objective: Keep big sets on Wall Balls

Mobility (Checkmark)

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch