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)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

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

Rowing Golf

- Row to 1000m with a partner, alternating every 100m

- The goal is to roll into 100m directly on the dot so that you hit 100m - 200m - 300m without being over or under.

- If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will continue until 1000m for time.

Specific Prep

1 Round or Each Partner

8/6 Cal Row

8/6 Cal Bike

4 Handstand Push-Ups / Box Pike Handstand Push-Ups / Dumbbell Strict Press

4 Single Dumbbell Step-Oves

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3 Synchro Burpees with each pair of 2 in 3 person team

"Silverstone" (Time)

3 Person Teams

For Time

200/150 Calorie Row or Ski*

200/150 Calorie Bike*

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100 Single Dumbbell Step-Overs

100 Handstand Push-Ups

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50 Synchro Burpees

*2 Working, 1 Resting at all times

Box Height: (Rx24/20, S 20/16″)

Dumbbells: (Rx50/35, S 40/25)

*Mixed Male/Male/Female Teams (180 Cals)

Mixed Female/Female/Male Teams (170 Cals)

Complete Row and Bike as 2 people working, 1 resting, then complete the single dumbbell step-overs and handstand push-ups as 2 people working and 1 resting, then complete the 50 synchro burpees as 2 people working 1 resting.
Score: Time to complete

Goal: 25:00-35:00

Time Cap: 40:00

Stimulus: High-volume team conditioning that blends aerobic capacity, upper-body pressing stamina, and coordination under fatigue.

RPE: 8–9/10

Primary Objective: Maintain constant team output with clean transitions and minimal downtime across all three sections

Secondary Objective: Execute synchro burpees smoothly with clean transitions between teammates

Mobility (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon