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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets for Quality
10/8 Calorie Row
10 Hanging Knee Raises
20 Single Unders
10 Air Squats
5 Push-Up to Down Dog
Specific Movement Prep
2 Sets: For Quality
10 Beat Swings
5 Toes-to-Bar (or Knees to Chest)
15 Double Unders or Single-Single-Double or 30 Single Unders
8 Wall Balls @ Working Loads
"Shepherd’s Pie" (Time)
3 Rounds for Time
18/14 Cal Row or Ski or 13/10 Cal Bike
18 Toes to Bar
72 Double Unders (A: 144 singles)
24 Wall Balls
9/7 Ring Muscle-Ups (A: 9 C2B Pull-Ups+9 Ring Dips
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Time Domain: 15-20min
Time Cap: 25min
Stimulus: Full-Body Chipper / Gymnastics Capacity Under Volume
RPE: 8.5–9/10
Primary Objective: Manage gymnastics volume, particularly Toes-to-Bar and Ring Muscle-Ups. Pick smart sets here and tackle in a way that allows for the most consistency round to round.
Secondary Objective: Look to hold the row, wall balls, and double unders as close to 1 minute per station as possible.
Optional Accessories (Checkmark)
4 Sets: For Quality
10/10 Half Kneeling Paloff Press with Rotation
:15 Ring Support Hold
15 Banded Face Pulls
Published by: Breanne Feudale in Uncategorized