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)

400m Group Run

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2 Sets: For Quality

10 Down Dog Calf Gas Pedals

10 Air Squats

10 Alternating Box Step-Ups + 5 Box Jumps

6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swings

2 Sets

8 Wall Balls

8 Box Jumps

8 American Kettlebell Swings

Perform at Working Loads, Then get into the workout

"Running with Morrison" (Time)

For Time, With a Partner

50-40-30-20-10

Wall Ball

200m Run (Together)

Box Jumps

200m Run (Together)

American Kettlebell Swings

Box Height: (Rx24/20, S 20/16″)

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

Kettlebell Swings: (Rx53/35, S 44/26)
Score = Time

Goal: 26-30 minutes

Time Cap: 35:00

Stimulus: Team-based grind emphasizing aerobic endurance, leg stamina, and coordination between partners. Repeated running intervals challenge recovery and pacing under volume fatigue.

RPE: 8/10

Primary Objective: Complete each descending round with steady transitions and shared pacing through all movements.

Secondary Objective: Run together at a consistent manageable pace through the entirety of the workout today.

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch