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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

1:30 Bike Row or Ski

-

2 Sets

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

:20:20 Side Plank

6/6 Single Arm Kettlebell Clean

10 Air Squats

Rope Climb Skill Practice

+

Build to working loads for the Dual Kettlebell Front Rack Carry

Primer:

1 Rope Climb

50ft (15m) Dual Kettlebell Front Rack Carry

7/5 Cal Bike row or ski

"Interstellar" (5 Rounds for calories)

5 Sets

1:30 AMRAP

3/2 Rope Climbs

100ft Dual KB/DB Front Rack Carry

- Max Cal Bike, Row, Ski

Rest 1:30 b/t sets

Rope Climb: 15ft

Kettlebell: (Rx53/35, S 44/26), DB (Rx50/35, S 40/25)
Score = Sum Total Calories

Goal: 15/11+ Calories / Set

Stimulus: Grip and midline fatigue carried into aerobic power intervals.

RPE: 8/10

Primary Objective: Complete the rope climbs and carry quickly (~:45–:55) to allow max time on the bike.

Secondary Objective: Hold consistent calorie output across all five rounds within ±3-5 calories.

Mobility (Checkmark)

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