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)

General Prep

3 Sets: For Quality

1:00 Row

10 Cossack Squats

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

10 Alternating Box Step-Ups

Specific Barbell Prep

Warm-Up Barbell Back Rack Reverse Lunges (From the Rack)

3 Sets x 5/5 Working Up to Prescribed Loading for the Day

Rest 30-60 seconds between sets on build up loading

Back Rack Reverse Lunges (3 Rounds for weight)

For Load:

Every 3:00 x 3 Sets

10/10 Reverse Lunges @ ~45-55% of 1RM Back Squat
Modifications:

- For those that have the lunge create a problem for the knees, let’s look to adjust to a Back Rack Step-Up to 20in box or we can adjust to a traditional back squat for 3x12 @ 55% of 1RM

Level 1 / New Athletes:

Every 2:30 x 4 Sets

6/6 Reps @ 6-7 RPE (Relative Perceived Exertion)

*This is a movement that would be better with a more limited rep range in order to focus on form for newer athletes.

"Flux" (AMRAP - Rounds and Reps)

12:00 AMRAP

500/450m Row

20/15 Push-Ups

20 Single Dumbbell Step-Overs

Box Height: (Rx24/20, S 20/16″)

Dumbbell: (Rx50/35, S 40/25)
Score: Rounds + Reps

Goal: ~3 Rounds

Stimulus: Aerobic pacing and shoulder endurance with steady midline engagement. A test of consistency and composure through cyclical effort, pressing fatigue, and loaded balance.

RPE: 7/10

Primary Objective: Hold consistent round splits and avoid early tricep fatigue from push-ups.

Secondary Objective: Move smoothly across the box with efficient step-overs and minimal transition time.

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch