04Nov
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)
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warm-up:
2 sets: small plates. T, Y, W (12 reps each letter)
2 sets: red band - Paloff/Wood chops/Face pulls
Partner training:
Partner 1:
Row
Partner 2:
100m Plate farmers carry
10 Red band face pulls
10 Wall push-ups
04Nov
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)
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Incline Bench Press (Weight)
3x3 at 90%
….
3 sets
8 BB Close grip incline bench press
8 DBs Floor barrel press
8 DBs Incline flys
B: Metcon (Checkmark)
3 sets
10 BB Skull crushers
10 Plate tricep ext (behind the neck)
10/10 DB Kick backs
***
3 sets
10/10 DB Wrist curls
***
time remaining: CORE
04Nov
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)
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
HomeGrown AthletX - Functional Fitness
Warm-Up Flow (Checkmark)
General Prep and Mobility
2:00 Cardio Choice
-
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Tall Muscle Snatch
5 Overhead Squats
5 Snatch Lands to Power Position
Barbell Primer
w/empty barbell
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Position Hang Power Snatch (High Hang, Hang, Low Hang)
8 Back Squats
-
Then..
Build to Working Loads on Power Snatch and Back Squat prior to starting the workout.
"Inception" (16 Rounds for weight)
24:00 EMOM
minute 1: 5 Power Snatch
minute 2: 5 Back Squats
minute 3: Rest
Lifts @ 70-80% for Both Lifts
Power Snatch: Not TnG
Score = Sum of Total Loads
Goal: Maintain consistent bar speed and technical precision across all 8 rounds, building from 70-80% for both lifts
Stimulus: Strength and barbell control under moderate load, pairing explosive power with positional stability.
RPE: 7–8/10
Primary Objective: Develop consistent power output in the snatch while reinforcing leg strength and bracing in the back squat.
Secondary Objective: Prioritize barbell mechanics and great positions through both lifts.
[Inception: Levels] (16 Rounds for weight)
Level 2:
As prescribed
---
Level 1:
24:00 EMOM
minute 1: 5 Hang Power Snatch
minute 2: 5 Back Squats
minute 3: Rest
Lifts @ 7-8 RPE for Both Lifts
Power Snatch: Not TnG
---
Masters 55+:
As prescribed
---
Competitor:
As prescribed
---
Travel / Hotel:
24:00 EMOM
minute 1: 6-8 Dual Dumbbell Power Snatch
minute 2: 10 Dumbbell Front Squats
minute 3: Rest
Choice on Loads
Mobility (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets
12 Dual Dumbbell Sumo Deadlifts
15 Barbell Hip Thrusts
:30 Weighted Sorenson Hold
Choice on Loads
03Nov
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)
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
HomeGrown AthletX - Functional Fitness
Warm-Up Flow (Checkmark)
1:30 Bike Row or Ski
-
2 Sets
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
:20:20 Side Plank
6/6 Single Arm Kettlebell Clean
10 Air Squats
Rope Climb Skill Practice
+
Build to working loads for the Dual Kettlebell Front Rack Carry
Primer:
1 Rope Climb
50ft (15m) Dual Kettlebell Front Rack Carry
7/5 Cal Bike row or ski
"Interstellar" (5 Rounds for calories)
5 Sets
1:30 AMRAP
3/2 Rope Climbs
100ft Dual KB/DB Front Rack Carry
- Max Cal Bike, Row, Ski
Rest 1:30 b/t sets
Rope Climb: 15ft
Kettlebell: (Rx53/35, S 44/26), DB (Rx50/35, S 40/25)
Score = Sum Total Calories
Goal: 15/11+ Calories / Set
Stimulus: Grip and midline fatigue carried into aerobic power intervals.
RPE: 8/10
Primary Objective: Complete the rope climbs and carry quickly (~:45–:55) to allow max time on the bike.
Secondary Objective: Hold consistent calorie output across all five rounds within ±3-5 calories.
Mobility (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
02Nov
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)
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
HomeGrown AthletX - Functional Fitness
Warm-Up Flow (Checkmark)
General Warm-Up
3 Sets: For Quality
1:00 Cardio Choice
15 Banded Pull Aparts
5 Inchworm Push-Ups
10 Hollow Rocks + 10 second Hollow Hold
5/5 Single Leg Single Arm Dumbbell Romanian Deadlift
6 Minutes Form and Practice
Sumo Deadlift, Close Grip Bench and Renegade Rows
-
Specific Prep
3 Sets: Building to Working Loads
4 Sumo Deadlifts
4 Close Grip Bench Press
4 Renegade Rows
"The Departed" (2 Rounds for weight)
20:00 EMOM
Minute 1: 5 Sumo Deadlifts
Minute 2: 10 Close Grip Bench Press
Minute 3: 20 Renegade Rows
Minute 4: Rest
Sumo Deadlift @ 70%
Close Grip Bench Press @ 60%
Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Record Load of Sumo DL & Close Grip Bench Press / Completion
Goal: The aim is to maintain clean, technical execution of all lifts across all rounds, using the rest minute to recover just enough to preserve form and intensity.
Stimulus: Posterior chain recruitment and pressing endurance under controlled fatigue. The EMOM structure builds total-body strength density and postural integrity while forcing composure and breathing control between stations.
RPE: 6-7/10 Moderate to hard effort. Weight should feel heavy enough to demand focus but allow completion of all reps with perfect form throughout.
Primary Objective: Build structural balance between posterior and anterior chain. Reinforce proper hip engagement and core bracing under moderate fatigue.
Secondary Objective: Improve horizontal pressing strength and triceps endurance. Develop scapular stability and midline integrity during unilateral pulling.
Mobility (Checkmark)
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
02Nov
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)
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
This or That
Deadlift (5x3 build over sets)
AMRAP w/ partner (Checkmark)
Split work except run together
8 rope pull to stand (or :15 plank hold)
10 wall walks (inchworm w/ push-up)
20 db box step up (db box transfer)
400 m run together or machine