Workout of the day

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

HomeGrown AthletX - Functional Fitness

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Warm-Up Flow (Checkmark)

Body Heat and Mobility

400m Run

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:20 Wrist Circles (each direction)

-

General Warm-Up

2 Sets: For Quality

10 PVC Pipe Passthroughs

10 VC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

8 Dumbbell Hang Snatch @ Warm-Up Loads

10 Down Dog Calf Gas Pedals

-

Barbell Primer

3 Sets: Building loads to starting weight

3 Snatch Grip Push Press

2 Snatch Grip Push Jerk

1 Snatch Grip Split Jerk

3 Overhead Squats with Pause on Final Rep

Overhead Squat (Weightlifting Variable Reps & Sets)

Modifications and/or Substitutions:

- Look to adjust the rep range slightly to 3 reps each set and reduce loading as the primary adjustment. Then for those with limited shoulder mobility the next

“Helanasty” (Time)

3 Rounds for Time:

21 Alternating Dumbbell Snatch

400m Run

12 Overhead Squats

Dumbbell: (Rx50/35, S 40/25)

Barbell: (Rx 115/75, S 95/65)

*Originally Programmed on October 2nd, 2023
Time Cap: 15:00

Goal Time: 9:00–13:00

Primary Objective: Complete each round in under 4:00 minutes

Secondary Objective: Looking to complete all movements unbroken

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

HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (Every :90sec for 5 sets
1+3. Strict press + Push press
85-88% of 1RM Strict press)

B: Shoulder shrugs (Every :90sec
5x5 based on 85% of last week heavy 3RM
***Use straps )

C: Metcon (Checkmark)

3 sets

10 Lu raises (Plate)

12/12 Plate halos

15/15 Banded wood chops

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

HomeGrown AthletX - Functional Fitness

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Warm-Up Flow (Checkmark)

General Prep

3 Sets: Building Intensity

:30 Ski or Row

10 Arch-Ups

10 Hollow-Ups

:30 Bike

--

Then Go Over Specific Progressions and Movement Practice for Hip Extensions and V-Ups

"Stronger" (AMRAP - Rounds)

40:00 EMOM

minute 1: 15/12 Calorie Ski or Row

minute 2: 15 GHD Hip Extensions

minute 3: 15/12 Calorie Bike Erg*

minute 4: 15 V-Ups

*15/12 Bike Erg = 13/10 Calorie Echo
Score: Rounds Completed as Written

Primary Objective: Complete each station in under 45 seconds to allow transition and reset before the next movement.

Secondary Objective: Maintain a steady-state aerobic output and avoid redlining—this workout builds fatigue through volume, not intensity.

[Stronger: Levels] (AMRAP - Rounds)

Level 2:

- 12/9 Calorie Ski or Row

- 12 GHD Hip Extensions

- 12/9 Calorie Bike

- 12 V-Ups or Tuck-Ups

---

Level 1:

- 10/8 Calorie Row

- 12 Arch-Ups

- 10/7 Calorie Bike

- 10 Abmat Sit-Ups

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Masters 55+:

- 12/9 Calorie Row

- 12 GHD Hip Extensions

- 12/9 Calorie Bike

- 12 V-Ups or Tuck-Ups

---

Competitor:

- 18/14 Calorie Row

- 18 GHD Hip Extensions

- 18/14 Calorie Bike Erg

- 18 V-Ups

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Hotel/Travel::

- 30 Jumping Jacks

- 15 Glute Bridges

- 45 Second Machine

- 15 V-Ups

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

100ft (30m) Yoke Carry

Choice on Loads: Heavy

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

w/ partner:

2x:

10 plank high fives

10 synchro air squats (Dallas arm circles)

5 synchro plate ground to overhead

100 m oh plate carry (both partners)

Resilience Rising (Distance)

3x

4 min on

2 min off

Max meters

Seated 2 ski

Raze and Repeat (Time)

10 rounds for time

12 min cap

8/6 db snatch 35#

8/6 db squats (to box)

20 ft. oh db carry

Seated 2:

6 db hang snatch 35#

4 curb hops (plate rollovers)

20 ft wheelie (wheel forward/back)

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 - Functional Fitness

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General Prep 

2 Sets

10/8 Calories

10 Hollow Rocks

:10/:10 Single Arm Active Hang

5 Inchworm to Hollow Body

10 Pike Shoulder Taps

Specific Movement Prep

Handstand Walk & Rope Climb Drill Flow:

2 Wall Walks

10 Wall-Facing Shoulder Taps or Box Shoulder Taps

1 Rope Pull + 1 Rope Stand

15ft Handstand Walk (or attempt from wall, or lateral walk along the wall)

"Spicy Tuna Roll" (8 Rounds for time)

Every 3:00 x 8 Sets

15ft* Handstand Walk

10 Dual Dumbbell Push Press

2/1 Rope Climbs

10/8 Cal Row

Dumbbells: 2x(Rx50/35, S 40/25)

*Add 5ft (1.5m) to the Handstand Walk Each Set: This will have you ending at 50ft on the Handstand Walk
Time Domain per Round: ~1:30–2:50 work, this will increase on each set

Score: Completion of all sets

Primary Objective: Build cumulative handstand walk volume with consistent quality

Secondary Objective: Maintain composure and speed on the rope climbs.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

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 - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets: For Quality

200m Run

25ft (7.5m) Crawling Lunges

:15 Hollow Hold

10/10 Single Leg Glute Bridges

:30 Glute Bridge Hold

Specific Movement Prep (No Measure)

2 Sets

:15 Wall Lean March

10 Dual Dumbbell Front Rack Lunges (light DBs) (Partner)

10 Abmat Sit-Ups Synchro Style (partners work together on tempo)

–

Primer:

200m Run

"Salmon & Waffles" (Time)

4 Rounds For Time

400m Run

100ft (30m) Dual DB Front Rack Walking Lunges

30 Synchro Abmat Sit-Ups

100ft (30m) Dual DB Front Rack Walking Lunges

Dumbbells: (Rx50/35, S 40/25)

Workout Flow: The run will be done together into the Dual Dumbbell Front Rack Walking Lunges. The Lunges are meant to be broken up evenly between partners in either 50ft (15m) Segments or into 25ft (7.5m) segments until the set is completed. Athletes will then move into Synchro Abmat Sit-Ups for all 30 reps prior to tackling the lunges for another 100ft (30m) combined before going back out the door on the 400m Run together. One special note here is that both athletes are running at the same time, but if one athlete is back early, they may start on the lunges prior to the other athlete coming back in the door.
Goal: 20-26min

Time Cap : 30min

Primary Objective: Sustain tempo and efficiency through lunges and keep a good pace on the synchro abmat sit-ups

Secondary Objective: Keep transitions clean and limit any non-working time.

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose