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 - HGX-FIT

View Public Whiteboard

A: Incline Bench Press (Weight)

Every :90sec

5x5 at 80-82% of 2RM

Immediately into…

4 sets

8 Incline close grip bench press

8 DBs Barrel press (floor)

10 DBs Incline flys

8/ DB offset push-ups

B: Metcon (Checkmark)

Supersets:

3 sets

8 BB Bicep curls (weighted)

10 BB Drag curls

**Rest :30sec B/T sets

3 sets

8 BB Reverse curls (weighted)

8 DB Hammer curls

10 DB SA Seated preacher curls