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

20 Lateral Line Hops

: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

:30 Jump Rope Practice

8/8 Single-Leg Glute Bridge March

6 Dual Dumbbell Muscle Cleans

6 Dual Dumbbell Front Squats

12 Alternating Reverse Lunges (Round 1 BW, Round 2 with Dumbbells )

Specific Front Squat Prep and Build

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

3 Reps @ ~45-50%

3 Reps @ ~50-55%

Then put working loads on the barbell

Conditioning Primer (1 Round @ 50–60% Effort)

Go over Dumbbell Squat Cleans and Overhead Walking Lunges then tackle primer.

20 Double Unders or 40 Single Unders

5 Dumbbell Squat Cleans

15/15ft (4.5/4.5m) Single Arm Overhead Walking Lunges

Front Squat (Weightlifting Variable Reps & Sets)

Modifications:

- For back pain or knee pain let's consider moving to a box squat or split squat variation.

- For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary

Level 1 / New Athletes:

Every 2:30 x 4 Sets

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

Equilibrium (4 Rounds for time)

For Time

Every 4:00 x 4 Sets

50 Double Unders (A: 70 singles)

10 Dual DB Hang Squat Cleans

25/25ft Single Arm KB/DB Overhead Walking Lunge

Dumbbells: 2 x (Rx50/35, S 40/25)

Kettlebell: (Rx53/35, S 44/26)
Goal: 2:30–3:15 per round, finishing with consistent pacing across all three sets.

Stimulus: Midline stability, leg endurance, and coordination under moderate fatigue.

RPE: 8/10

Primary Objective: Complete each set at a repeatable pace with unbroken sets or close to unbroken sets with controlled rhythm and breathing

Secondary Objective: Maintain tight overhead positioning and balance during the lunges to preserve efficiency.