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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Warm-up (Checkmark)

General Warm-Up

3 Sets: For Quality

1:00 Row bike or ski

15 Banded Pull Aparts

5 Inchworm Push-Ups

10 Hollow Rocks + 10 second Hollow Hold

5/5 Single Arm Dumbbell High Pull

5/5 Single Arm Dumbbell Strict Press

Specific Prep

2 Sets:

4 Bench Press

6 GHD Sit-Ups

6 Alternating Dumbbell Hang Snatch

6/4 Cals

Building to working loads and range of motion

“Boulevard of Broken Dreams” (Time)

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

20 GHD Sit-Ups (A: v-ups)

20 Alternating Dumbbell Hang Snatch

20/14 Cal Row or Ski or 14/10 Cal Bike

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

Dumbbell: (Rx50/35, S 40/25)
Score: Time

Time Cap: 35:00

Goal: 24:00-30:00

Stimulus: Team-based conditioning with a push–pull–core combo under aerobic pressure. The waterfall format demands athletes maintain consistent pacing without major drop-off.

RPE: 8/10

Primary Objective: Hold consistent split times across all 5 rounds with clean execution of the bench and snatch.

Secondary Objective: Minimize transition time between stations while maintaining quality on GHD/core work.