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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets: For Quality
200m Run
25ft (7.5m) Crawling Lunges
:15 Hollow Hold
10/10 Single Leg Glute Bridges
:30 Glute Bridge Hold
Specific Movement Prep (No Measure)
2 Sets
:15 Wall Lean March
10 Dual Dumbbell Front Rack Lunges (light DBs) (Partner)
10 Abmat Sit-Ups Synchro Style (partners work together on tempo)
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Primer:
200m Run
"Salmon & Waffles" (Time)
4 Rounds For Time
400m Run
100ft (30m) Dual DB Front Rack Walking Lunges
30 Synchro Abmat Sit-Ups
100ft (30m) Dual DB Front Rack Walking Lunges
Dumbbells: (Rx50/35, S 40/25)
Workout Flow: The run will be done together into the Dual Dumbbell Front Rack Walking Lunges. The Lunges are meant to be broken up evenly between partners in either 50ft (15m) Segments or into 25ft (7.5m) segments until the set is completed. Athletes will then move into Synchro Abmat Sit-Ups for all 30 reps prior to tackling the lunges for another 100ft (30m) combined before going back out the door on the 400m Run together. One special note here is that both athletes are running at the same time, but if one athlete is back early, they may start on the lunges prior to the other athlete coming back in the door.
Goal: 20-26min
Time Cap : 30min
Stimulus: Partner Workout / Midline Stamina
RPE: 8/10
Primary Objective: Sustain tempo and efficiency through lunges and keep a good pace on the synchro abmat sit-ups
Secondary Objective: Keep transitions clean and limit any non-working time.
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Published by: Breanne Feudale in Uncategorized