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

HomeGrown AthletX - Functional Fitness

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Warm-up (Checkmark)

General Warm-Up

3 Sets: For Quality

1:00 Cardio Choice

8 Medball Deadlifts + 8 Medball Front Squats

10 Medball Straight Leg Sit-Ups

10 Deep Squat Thoracic Rotations

Specific Warm-Up:

5 Back Squats @ 50-55%

5 Back Squats@ 55-60%

3 Back Squats @ 60-65%

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Then Load to Working Weights on the Bar

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Workout Primer after Back Squat

8 Bar Kip Swings

4 Strict Knee Raises

8 Wall Balls

4 Kipping Knees to Chest

4-6 Kipping Toes to Target, building towards bar or ideal height for the workout

Back Squat (Take 15:00 minutes
Establish a 3RM Back Squat)

Movement Adjustments (If Needed)

- Box Squat: For Knee Pain or Instability

- Split Squat: For Back Pain or SI Joint Dysfunction

- 5x5 Back Squats @ moderate loads for athletes coming back to the gym

Level 1: 5 Reps Back Squat to 8 RPE

"Basket Case" (AMRAP - Reps)

10:00 AMRAP

Max Wall Balls

EMOM, Starting @ 0:00

Complete 10 Toes to Bar

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score = Total Reps

Goal: 100–125+ Wall Balls by the end of 10 minutes.

Stimulus: Muscular endurance and midline fatigue management with interference.

RPE: 8.5/10

Primary Objective: Accumulate as many wall balls as possible without breaking into excessive small sets.

Secondary Objective: Complete the toes to bar in 3 sets or less and under 35 seconds to allow for maximizing time on the Wall Ball.

Mobility (Checkmark)

:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch