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)

2 Sets: For Quality

20 Lateral Line Hops

:20 Down Dog Calf Gas Pedals

:20 Wall Supported Handstand Hold

:20/:20 Samson Lunge

2 Sets: For Quality

:30 Jump Rope Practice

8 Bradford Press w/lockout

4-6 Pike Push-Ups

6 Up Downs

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The Go Over Scales for Handstand Push-Ups and Start EMOM

Conditioning Workout Prep (After Handstand Push-Ups)

Empty Barbell

3 Jerk Drives

3 Push Press

3 Push Jerks

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Over 2-3 Sets, Build to Working Loads on Push Jerks

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Primer

24 Double Unders

4 Push Jerks

4 Bar Facing Burpees

Gymnastics (10 Rounds for reps)

10:00 EMOM

3–5 Strict Handstand Push-Ups
Focus on controlled eccentric and stacked position.

Goal: Develop pressing endurance and positional strength under fatigue. Maintain quality reps and tight hollow body throughout.

Stimulus: Strict vertical pressing with upper-body endurance emphasis.

RPE: 7/10 — Sustainable but challenging volume, avoid failure before minute 10.

Competition: Add Deficit (2–4 in plates)

Level 3: As prescribed

Level 2: 2 in Riser or Box Pike HSPU (Feet)

Level 1: Box Pike HSPU (Knees)

"One Flew Over the Cuckoo's Nest" (5 Rounds for reps)

For Reps:

5 Sets

2:00 AMRAP

48 Double Unders (A: 60 singles)

12-10-8-6-4 Push Jerk

– Max Bar Facing Burpees in Remaining Time

Rest 1:00 b/t sets

Barbell: (Rx155/105, S 125/85)
Flow: Set 1 will be the 48 double unders + 12 Push Jerk + Max Bar Facing Burpees, then Set 2 will be 48+10+Max Burpees, Set 3: 48+8+ Max Burpees, etc.

Score: Total Bar Facing Burpees

Goal: 80+ Burpees

Stimulus: Barbell Cycling and Burpee Conditioning

RPE: 8–9/10 — Hard effort intervals. Each set should push intensity while remaining recoverable within the minute of rest.

Primary Objective: Stay unbroken on the barbell and increase the reps on burpees each set as reps decrease

Secondary Objective: Unbroken Double Unders + sharpen transition timing and pacing discipline across multiple sets.