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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

4th of July modified schedule classes at 9, 10, 11am

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 run/machine

Stretches - you choose!

8-10 min. They know most stretches we do in class.

Front Squat (1:30 x 8
4 front squats (may be to a box or goblet squat) + 3 broad jumps
*Dallas goblet squat w/ bar assist. Instead of broad jumps, overhead kb/ db hold for stability
)

Athletes can share a bar.

AMRAP w/ partner (No Measure)

Split work as needed:

20 cal machine

20 alternating db snatch

8 burpee box jump/step overs

(Dallas floor burpee and db transfer) Can do all burpees and then all transfers.

Tabata - if time (No Measure)

Sit-ups

Plank