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

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

6 Inchworm Push-Ups

10 Down Dog Toe Touches

Partner Rowing Golf (Time)

1000m Row, For Time

Alternate Partners @ every 100m. Athlete 1 will be rowing until 100m, then athlete 2 rows until 200m and so on for the duration of 1000m. There is a catch however. At the 100m mark, if the rower rolls to 102 then both athletes must do 2 burpees prior to switching back on the rower. Then athlete 2 will row and stop rowing somewhere around 15-20m shy of the 200m mark. If the rower then rolls to 197m, both partners will again need to do 3 burpees. Now athlete 1 will get on the rower and row to the 300m mark. If they hit the mark dead on, no burpees need to be done and partners can again switch and go to the next 100m mark. This will continue for the duration of the workout until you reach 1000m. And yes if you are over or under at 1000m the workout will finish with burpees.

Specific Prep and Primer

5 Dual Kettlebell Front Squats @ moderate load

2 Partial Wall Walks

5 Dual Kettlebell Front Squats @ working load

2 Full Wall Walks

“ATLiens” (AMRAP - Rounds and Reps)

20:00 Partner AMRAP

300/250m Row

10 Dual KB/DB Front Squat

3 Wall Walks

KB: 2 x (Rx53/35, S 44/26)

DB: 2 x (Rx50/35, S 40/25)

*Alternating Full Round with a Partner for Rounds + Reps
Goal: 8–10 Total Rounds (4–5 per partner)

Stimulus: High Intensity 1:1 Intervals and Midline + Quad Stamina

RPE: 7.5–8/10

Primary Objective: Consistent, unbroken movement on squats and wall walks (this means not stopping here to rest on the floor)

Secondary Objective: Keep transitions sharp and rowing pace steady across rounds

Core Finisher (AMRAP - Reps)

5 Sets: For Quality

:30 Flutter Kicks

Rest :15

:30 Scissor Kicks

Rest :15

:30 Tall Plank Knees to Elbows

Rest :15