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

HomeGrown AthletX - Functional Fitness

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General Prep 

2 Sets: For Quality

12/9 Cals / 200m Run

2 Wall Walks + :20 Nose to Wall Handstand Hold

:30 Wall Sit

:30/:30 Side Plank

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Then get into progressions for the Handstand Walk

“Agent Smith Protocol” (4 Rounds for time)

Every 8:00 x 4 Sets

20/15 Cal row or Ski or 15/11 Cal Bike

25ft Handstand Walk

400m Run

25ft Handstand Walk

300ft (100m) Farmers Carry

Load: (Rx50/35, S 40/25)
Goal: Finish each round in 6:00–7:30; use remaining time to recover

Stimulus: Aerobic Endurance and Gymnastics Skill Conditioning

RPE: 7.5/10

Primary Objective: Stay consistent with handstand walk execution under fatigue, aim for unbroken or quick resets.

Secondary Objective: Hold a strong, steady pace on the run and bike to create time for controlled movement on the gymnastics and carry.

Accessories (Checkmark)

5 Sets: For Quality

:30 Nose to Wall Handstand Hold

10 Reverse Nordic Curls

15 Seated Barbell Calf Raises