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 Flow (Checkmark)

General Warm-Up:

2:00 Cardio Choice

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12 Alternating Box Step-Ups

12 Deep Lunge Mountain Climbers

10 Down Dog Toe Touches

8/8 Quadruped Thoracic Rotations

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2 Sets: For Quality

8 Bradform Press with Lockout

6 Inchworm Push-Ups

4 No Jump Burpees

4 Box Jumps (Step-Down)

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-65%

3 Push Press @ 65-70%

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Then Load to Working Weights on the Bar

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Workout Primer after Push Press

Adjust to working loads for Shoulder to Overhead

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1 Wall Walks

2 Burpee Box Jumps @ Warm-Up Height

3 Shoulder to Overhead @ Working Loads

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2 Wall Walks

4 Burpee Box Jumps @ Working Height

2 Shoulder to Overhead @ Working Loads

Push Press (Every 1:30 x 6 sets
3 Reps @ 75%)

Movement Adjustments (If Needed)

- Strict Press: Lowers loading, while still developing strength

- Dumbbell Push Press: Adjustment for range of motion

- Incline Dumbbell Bench Press: Adjustment for range of motion.

Level 1: 5 Reps @ 6 RPE across working on control in the dip and drive and a strong finish over midline.

“Push the Line” (AMRAP - Rounds and Reps)

8:00 AMRAP

2 Wall Walks

4 Burpee Box Jump

6 Shoulder to Overhead

Box Height: (Rx30/24, S 24/20″)

Barbell: (Rx155/105, S 125/85)
Goal: 5-7 Rounds

Score: Rounds + Reps

Stimulus: Upper-Body Stamina / Explosive Power

RPE: 8–9/10

Primary Objective: Move steadily through all three elements while maintaining strong overhead positions under fatigue.

Secondary Objective: Keep movements unbroken and steady, managing positions.