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)

EMOM

5x3 at 83-88% of 2RM

Immediately into…

4 sets

8 Incline close grip bench press

8 DBs Floor press

10 DBs Standing flys

B: Metcon (Checkmark)

5 sets

8 BB Skull crushers

8 DB SA Tricep ext (behind the neck)

8 Plyo push-ups (Plate)

20 DB Ceiling cruches

***

3 sets

10/10 DB Wrist curls