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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General Prep 

2 Sets:

1:00 Cardio Choice

15 Banded Good Mornings

10 Cossack Squats

5 Inchworm Push-Ups

Specific Prep / Primer (No Measure)

8-10 Barbell Romanian Deadlifts

8-10 Bench Press

6-8 Wall Balls

- Add Loads to Barbell -

5 Deadlifts

5 Bench Press

6-8 Wall Balls

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Get to working loads on the Deadlift and Bench Press for the day

"Loser? I Don’t Think So!" (5 Rounds for reps)

20:00 EMOM, In Teams of 4 for Max Reps

minute 1: Deadlifts

minute 2: Bench Press

minute 3: Wall Balls

minute 4: Rest

Deadlift: (Rx 225/155, S 165/125)

Bench Press: (Rx135/95, S 115/75)

Wall Balls: (Rx 20/14, S 16/12) 10/9ft

Athletes will start on a delay and everyone will begin on the Deadlifts and make their way through the EMOM for 20:00 minutes or 5 rounds each. Score is total combined reps of all partners.
Goal: 12-18 Reps on Deadlifts and Bench Press/ Set, 15-25 Wall Balls on Each Set

Stimulus: EMOM Style Muscular Density Workout

RPE: 8/10 * Keep this more to an 8/10 as this one could easily escalate to a 10/10 if you really push the reps and intensity here. We are looking for more controlled intensity rather than all out here.

Primary Objective: Maintain consistent rep numbers across all sets today.

Secondary Objective: Keep the Wall Balls to one big unbroken set to finish each round

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold