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

2-3 Sets: For Quality

9/7 Cal Ski Erg or Row

8 Alternating Box Step-Ups + 4 Box Jumps

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

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Then Load to Working Weights on the Bar

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Workout Primer after Bench Press

8 Bar Kip Swings

4 Strict Knee Raises

4-6 Toes to Bar or Building Toes to Target or Alternating Toes to Bar / Toes to Target.

4 Burpee Box Jump Overs @ working height

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

- Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement

- If any alternatives are needed beyond that, let's look to a landmine press for extra movement modifications for the shoulder.

Level 1 / New Athletes:

Every 2:30 x 4 Sets

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

"Momentum" (Time)

For Time

3 Rounds

25 Toes to Bar

15 Burpee Box Jump Overs

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

Goal Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

Stimulus: Midline stamina and aerobic repeatability under fast, explosive fatigue.

RPE: 8.5–9/10

Primary Objective: Hold consistent sets on the Toes to Bar and work into steady burpee box jump overs.

Secondary Objective: Maintain consistent splits between rounds.