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)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

10/8 Push-Ups

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

10 Bird-Dogs

10 Dead-Bugs

Specific Prep

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~50%

3 Reps @ ~60%

Build to 70% starting load for strength work

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Build to working weights on Dumbbell Bench in sets of 3-5 at a time, then start the strength piece.

Strength (12 Rounds for weight)

12:00 EMOM

minute 1: 5 Front Squat

minute 2: 10 Dumbbell Bench Press

Front Squat @ 70% Across

Dumbbell Bench: Choice on Loads

"Hamilton" (AMRAP - Reps)

8:00 AMRAP

4-8-12-16...

Ring Push-Ups

Box Jumps

* Rings set to 12in from the floor

Box Height: (Rx24/20, S 20/16″)
Score = Total Reps

Goal: 80–120 total reps depending on pacing and push-up stamina.

(Round of 16+16 = 80 Reps, round of 20+20 = 120 Reps)

Stimulus: Upper-body pressing endurance paired with explosive lower-body stamina.

RPE: 7/10

Primary Objective: Accumulate as many quality ring push-ups as possible while holding consistent box jump rhythm.

Secondary Objective: Manage pressing fatigue early to avoid hitting failure before the larger rounds.