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

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets

10/8 Calories

10 Hollow Rocks

:10/:10 Single Arm Active Hang

5 Inchworm to Hollow Body

10 Pike Shoulder Taps

Specific Movement Prep

Handstand Walk & Rope Climb Drill Flow:

2 Wall Walks

10 Wall-Facing Shoulder Taps or Box Shoulder Taps

1 Rope Pull + 1 Rope Stand

15ft Handstand Walk (or attempt from wall, or lateral walk along the wall)

"Spicy Tuna Roll" (8 Rounds for time)

Every 3:00 x 8 Sets

15ft* Handstand Walk

10 Dual Dumbbell Push Press

2/1 Rope Climbs

10/8 Cal Row

Dumbbells: 2x(Rx50/35, S 40/25)

*Add 5ft (1.5m) to the Handstand Walk Each Set: This will have you ending at 50ft on the Handstand Walk
Time Domain per Round: ~1:30–2:50 work, this will increase on each set

Score: Completion of all sets

Stimulus: Gymnastics Focus / Midline Conditioning

RPE: 7/10

Primary Objective: Build cumulative handstand walk volume with consistent quality

Secondary Objective: Maintain composure and speed on the rope climbs.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)