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 Prep

2 Sets: For Quality

:40 Echo Bike

10/10m Lateral Shuffle

8 Bar Kip Swings

8 Ring Rows

10 Air Squats

:15 Wall Facing Handstand Hold

Specific Prep / Primer

5/4 Calorie Bike

2 Shuttle Runs

5 Pull-Up or Modification (Banded Strict Pull-Ups / Jumping Pull-Ups)

5 Goblet Squats @ working loads

1 Wall Walk

"When I Come Around" (AMRAP - Rounds)

40:00 EMOM

minute 1: 13/9 Bike

minute 2: 6 Shuttle Run

minute 3: 15 Pull-Ups

minute 4: 15 Kettlebell Goblet Squats

minute 5: 3 Wall Walks

Kettlebell Goblet Squat: (Rx53/35, S 44/26)

Shuttle Run: 25/25ft

Wall Walk: 10 in from the Wall
Score: Competed Minutes (For example, if all work is completed as prescribed, score is 40 rounds).

Goal: Sustain consistent pacing and complete all movements inside :45 seconds

Stimulus: Long, aerobic stamina builder with muscular endurance. High-volume durability under moderate fatigue.

RPE: 6-7/10 early, rising to 8/10 by the final rounds due to accumulated fatigue.

Primary Objective: Hold quality movement standards across all stations while staying under :45 of work each round.

Secondary Objective: Maintain aerobic and set consistency with little to know drop off in output.

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold