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 - Legends

View Public Whiteboard

Metcon (Checkmark)

Warm-up:

PVC

Red band: 3 sets

10/10 Paloff Press

10/10 Wood chops

10 Face pulls

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3 sets: 10 reps

Small plates: Letters T-Y-W

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3 rounds

15/15 Burpee (floor or box) + DB Shoulder to overhead

10/10 DB Hammer curls

100M DB farmers carry

Rd1 - Ovhd

Rd2 - Front rack

Rd3 - Suitcase