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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

3 Sets: For Quality

1:00 Cardio Choice

:30 Wall Lean March

10 Knee Hug + Lunge and Twist

:30 Dead-Bugs

:30 Bird-Dogs

Primer

1x Through

14/10 Cal Row or Ski or 10/7 Cal Bike

12 GHD Sit-Ups

200m Run

*Practice Flow of Workout and Structure of Delayed start for Class

"Hey Ya" (4 Rounds for time)

Every 6:00 x 4 Sets

20/14 Cal Bike

25 GHD Sit-Ups

400m Run
Goal: Sub 5:00 per set

Score: Average Time / Set

Stimulus: Mixed Monostructural Stamina / Midline Resilience

RPE: 8/10

Primary Objective: Hold consistent pacing across all 4 sets

Secondary Objective: Push the pace on the run while maintaining GHD quality and bike intensity

Mobility

PRVN Yoga Flow

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