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

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretching:

Updog/down dog

Cat cow

Thread the needle

Air squats

Cossack squat

Leg swings

2x:

:30 shuttle run

:30 jumping jacks

:30 jump rope

Hang Power Snatch

Power snatch and 2 hang power snatch

Metcon (No Measure)

3-4x through:

4 devil's press/Dallas 8 dual kb swings

100 ft db high/low carry/Dallas hold

24 jump rope/48 split rope

Rest 1 min and repeat

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

1:00 Cardio Choice

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Hanging Dead Hang or Scap Pull-Up Hold

:30 Wrist & Forearm Stretch (on floor)

General Prep 

2 Sets:

4 Burpees

6/6 Dumbbell Hang Muscle Snatch

8 Scapular Pull-Ups + 8 Bar Kip Swings

10 Barbell Overhead Squats

Specific Barbell Primer

2 Sets w/ Empty Barbell

3 Position Muscle Snatch

3 Position Power Snatch

3 Position Squat Snatch

Snatch (3 Position Snatch
High Hang + Hang + Floor
Every 90 seconds x 8 Sets
1+1+1

*Can drop the bar on the 3rd rep when lifting from the floor.
*These are ideally all performed as a squat snatch. )

-

Looking to start at 60% and keep the majority of the sets between 65-75%

Cues:

For the high hang, really work on a vertical dip and drive through the bar with a strong finish. We will be looking to accelerate up and through the bar with a quick turnover into the catch. This is the limiter of the complex and will dictate the load for the rest of the lifts.

For the hang snatch, focus on staying over the bar at the knee and loading the hamstrings before coming back to the hip and through extension.

Put it together from the floor with a strong drive through the floor, acceleration past the knee, and violent vertical extension through the hip.

Modifications:

We can look to keep this as a 3 pos power snatch + overhead squat to work on dynamic positions without catching dynamically in the Overhead Squat.

“Player’s Ball” (Time)

4 Sets: For Time

15 Pull-Ups

5 Devils Press

Rest 1:00 b/t sets

Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: 1:15–2:00 per set / Total Time: 7-11min

Time Cap: 15min

Primary Objective: Keep Pull-Ups fast and controlled, ideally unbroken

Secondary Objective: Maintain sharp mechanics on Devil’s Press despite fatigue

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 - HGX-FIT

Push/Pull (No Measure)

EMOM 2min - Each movement at 65-70% of 1RM

6 sets

8 Strict Shoulder press

8 Pendlay rows

5 sets

8 Push press

8 Bent over rows

4 sets

8 Push jerks

8 Yates rows

Metcon (No Measure)

4 sets - SA DB

8/8 Arnold press (seated)

8/8 Renegade row + twist

***

3 sets

15/15 Banded Paloff press

15/15 Banded wood chops (high/low)

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 

3 Sets: For Quality

1:00 Cardio Choice

:30 Wall Lean March

10 Knee Hug + Lunge and Twist

:30 Dead-Bugs

:30 Bird-Dogs

Primer

1x Through

14/10 Cal Row or Ski or 10/7 Cal Bike

12 GHD Sit-Ups

200m Run

*Practice Flow of Workout and Structure of Delayed start for Class

"Hey Ya" (4 Rounds for time)

Every 6:00 x 4 Sets

20/14 Cal Bike

25 GHD Sit-Ups

400m Run
Goal: Sub 5:00 per set

Primary Objective: Hold consistent pacing across all 4 sets

Secondary Objective: Push the pace on the run while maintaining GHD quality and bike intensity

Mobility

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

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 - Legends

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Metcon (No Measure)

Partner training

180 seated knee raises (I GO - YOU GO)

***

Together:

200M Farmers carry (high/low)

10/10 DB Bent over rows

200M Farmers carry (front rack)

10/10 DB shoulder to overhead

200M Farmers carry (suitcase)

15/15/15/15 Banded single arm lat pull (right, left), together and face pulls

***

180 seated knee raises

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 

3 Sets:

1:00 Row (:30 Easy - :20 Mod - :10 Hard)

10 Goblet Cossack Squats

6 Inchworm Push-Ups

:30/:30 Side Plank

:20/:20 Single Arm Plank

Specific Barbell Prep

3 Sets, building to working loads

1 Pause Front Squat + 3 Front Squats

Paused Front Squat (Pause Front Squat + Front Squat
Every 2:30 x 5 Sets
2 Sets x 1+4 @ 70%
2 Sets x 1+3 @ 75%
1+2 @ 80%

Pause :03 on the Pause Front Squat
*After Each Set Complete 3 Broad Jumps for Distance)

Goal: Quality positions and good speed out of the hole in every squat.

Modifications:

We can look to move to a Back Squat if mobility is an issue, or move to goblet squats for those just learning the mechanics of the squat while also reinforcing similar bracing positions.

Work in Progress (2 Rounds for reps)

Part A)

5:00 AMRAP

60 Wall Balls (Rx 20/14, S 16/12), 10/9ft

-Max Calories

Rest 5:00 minutes

Part B)

5:00 AMRAP

Part A Calories

-Max Wall Balls
*Re-Test (June 19th, 2024)

Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B

Primary Objective: Stay controlled on Wall Balls to earn time for high-effort calories

Secondary Objective: Pace the row to hit a repeatable number and finish with efficiency on the second effort