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

UAF Buddy Competition July 20th 1-3pm

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

HomeGrown AthletX - Functional Fitness

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Body Heat & Mobility Flow

:30/:30 Pigeon Pose

:30/:30 Scorpion Stretch

:30 Puppy Dog Pose

General and Specific Activation Work (No Measure)

9:00 EMOM

minute 1: Cardio Choice

minute 2: 1 Wall Walk + :20 Nose to Wall Handstand Hold

minute 3: *Barbell Complex
*Barbell Complex = 6 Romanian Deadlift + 6 Tall Muscle Clean + 6 Bradford Press with Lockout

Complete with an empty barbell. Athletes do have a choice of adding light loads.

Specific Babell Prep:

w/ Empty Barbell

2 x (Low Hang Power Clean + Push Press + 3 Push Jerk with Pause in Catch)

--

w/ Loaded Barbell

3 x Power Clean + Push Press + 3 Push Jerk

*Building to Working Loads

Power Clean + Push Press + Push Jerk (5 Rounds for weight)

Every 2:00 x 5 Sets

1+1+3 @ 75%+ of 1RM Push Press

% of Push Press

Goal: Work towards 85% of 1RM Push Press on the final set of this complex.

*Do not exceed 90%
Stimulus: Speed Strength / Overhead Emphasis

Cues:

Vertical Dip and Drive with a strong finish into the overhead position. Focus on pressing through the entire foot and finishing over midline with biceps by ears and locked out elbows and extension through the hips, knees and shoulders

For the Push Jerk, focus on a strong catch in the quarter squat and flexing the belly as you punch under the bar to reinforce a neutral spine.

#TEAMPRVNTUESDAY

"PRV It, Diane" (Time)

For Time:

21-18-15

Deadlifts

15-12-9

Wall Facing Handstand Push-Ups

Barbell: (Rx 225/155, S 165/125)
-

Goal: 7:00–11:00

Time Cap: 12:00

Score: Time

Stimulus: Classic Couplets / Pressing Fatigue Under Load

RPE: 8/10

Primary Objective : Intelligent Management of Handstand Push-Ups

Secondary Objective: Complete Deadlifts in 2-3 sets with fast breaks on each set.

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

HomeGrown AthletX - Functional Fitness

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General Prep and Activation

2 Sets: For Quality

10 Alternating Box Step-Ups

12 Straight Arm Banded Lat Pull Downs

:15 Hollow Hold

:15 Arch Hold

10/10 Single Leg Glute Bridges

Specific Prep

2 Sets

3-5 Jumping Pull-Ups with Controlled Eccentric

5 Bar Kip Swings + 5 Kipping Knees to Chest

5 No Jump Burpees

5 Box Jump Overs

--

Then complete @ workout pace

3 Burpee Box Jump Overs

6-8 Toes to Bar

3 Burpee Box Jump Overs

--

Move into Strict Pull-Ups and work through modifications as needed.

Gymnastics Strength (5 Rounds for weight)

Every 2:00 x 5 Sets

3-5 Strict Pull-Ups

+

5 Sandbag over the shoulder or 5 tire flips

*We are looking to add weight to the Strict Pull-Ups if possible
Level 2:

3-5 Banded Strict Pull-Ups @ 31x1 Tempo

Goal: Working on good control and building strict pulling gymnastics strength

Modifications:

Choose a sandbag weight that allows for speed and power development

Look at the options for strict pull-ups today.

“So Fresh, So Clean” (Time)

3 Sets: For Time

10 Burpee Box Jump Overs

20 Toes to Bar

10 Burpee Box Jump Overs

Rest 1:30 b/t sets

Box Height: (Rx24/20, S 20/16″)
Goal: 3:00–4:00 per set / Total Time: 11:00–15:00

Time Cap: 17:00

Primary Objective: Hold consistent, repeatable efforts across all three sets

Secondary Objective: Keep Toes to Bar in 2-3 sets while staying aggressive on transitions

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Burpee/row game

Bench Press (5x4)

Happy Father's Day! (No Measure)

AMRAP

split work with your partner

20 db hang clean and press

20 cals machine

100 m kb/db dual farmer's carry

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

HomeGrown AthletX - HGX-FIT

Father's Day Bod WOD (No Measure)

EMOM: Barbell

Min 1 - 5: 8-10 Bench press

Min 6 - 10: 8 - 10 Close grip bench press

Min 11 - 15: 10 Pendlay rows

Min 16 - 20: 10 Upright rows

Min 21 - 25: 10 Tricep ext

Min 26-30: 10 Bicep curls

Min 31 - 35: 10 Ceiling crunches

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Mobility Openers

10/10 Quadruped Adductor Hip Rocks

:30/:30 Pigeon Stretch

:30/:30 Couch Stretch

General Prep + Activation

3 Sets: For Quality

1:00-:45-:30 Bike

10 Bootstrap Squats

10/10 Single Leg Glute Bridge

:30 Feet Elevated Glute Bridge Hold

“Residual Self-Image” (5 Rounds for time)

For Max Effort

Every 4:00 x 5 Sets

:30 Wall Sit

20 Air Squats

10/7 Cal Bike Sprint
Goal: Complete each Bike Sprint in under 30 seconds, Total Working Time per interval to under 1:45.

Secondary Objective: Maintain quality positions in the Wall Sit and Air Squat to keep the quality high for this workout.

Finisher (Checkmark)

4 Sets: For Quality

:30 Nose to Wall Handstand Hold

:20/:20 Side Star Plank

10-12 Ring Hamstring Curls

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

2 Sets:

200m Run

10 Cossack Squats

5/5 World's Greatest Stretch

10 Hollow Rocks

:10 Hollow Hold

Burpee Number Game (Group ~5 minutes)

1 = Standing

2 = Top of Plank

3 = Bottom of Push-Up

4 = Feet to Outside of Hands

5 = Jump

As an examples

3+5 = Full Burpee

2+3+2 = Push-Up

4+5 = Squat Jump

2+1 = Up Down

Specific Primer & Skill Prep

2 Sets

8 Abmat Sit-Ups

6 Dumbbell Walking Lunges, R1 @ Moderate Load , R2 @ Working Load

6 Line Facing Burpees

“Zion Uprising” (Time)

5 Rounds for Time, As waterfall in teams of 3-4

30 Abmat Sit-Ups

50ft Dumbbell Walking Lunges

200m Run

15 Line Facing Burpees

This will be done as a team of 3 or 4 partners depending on class numbers and size.

Dumbbell: (Rx50/35, S 40/25)
Time Cap: 30 minutes

Secondary Objective: Keep core and burpee movement quality high, tight transitions will save time overall

Mobility

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