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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Movement Prep

2-3 Sets: For Quality

:15 Dead-Hang + :15 Active Hang

20 Plank Shoulder Taps

10 Alternating V-Ups

6 Kipping Swings

8 Bulgarian Ring Rows

Gymnastics Practice (10 Rounds for reps)

10:00 EMOM

8-12 Pull-Ups*

*Pull-Ups:

- Kipping

- Butterfly

- Chest to Bar

- Strict (4-6 Reps)

"Checkered Flag" (4 Rounds for time)

For Quality

Every 3:00 x 4 Sets

18 GHD Sit-Ups

18 Renegade Rows

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Average Time / Set (Note: This should be thought of more for quality than speed)

Goal: Maintain consistent, controlled reps across all four sets, keeping each round under 2:00 to allow rest.

Primary Objective: Complete all sets unbroken with intentional tempo and bracing.

Secondary Objective: Hold proper positioning in both the GHD and renegade row without sacrificing form for speed.

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

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)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

6 Inchworm Push-Ups

10 Down Dog Toe Touches

Rowing Golf

- Row to 1000m with a partner, alternating every 100m

- The goal is to roll into 100m directly on the dot so that you hit 100m - 200m - 300m without being over or under.

- If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will continue until 1000m for time.

Specific Prep

1 Round or Each Partner

8/6 Cal Row

8/6 Cal Bike

4 Handstand Push-Ups / Box Pike Handstand Push-Ups / Dumbbell Strict Press

4 Single Dumbbell Step-Oves

-

3 Synchro Burpees with each pair of 2 in 3 person team

"Silverstone" (Time)

3 Person Teams

For Time

200/150 Calorie Row or Ski*

200/150 Calorie Bike*

--

100 Single Dumbbell Step-Overs

100 Handstand Push-Ups

--

50 Synchro Burpees

*2 Working, 1 Resting at all times

Box Height: (Rx24/20, S 20/16″)

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

*Mixed Male/Male/Female Teams (180 Cals)

Mixed Female/Female/Male Teams (170 Cals)

Complete Row and Bike as 2 people working, 1 resting, then complete the single dumbbell step-overs and handstand push-ups as 2 people working and 1 resting, then complete the 50 synchro burpees as 2 people working 1 resting.
Score: Time to complete

Primary Objective: Maintain constant team output with clean transitions and minimal downtime across all three sections

Secondary Objective: Execute synchro burpees smoothly with clean transitions between teammates

Mobility (Checkmark)

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

updog/down dog

bird dog

thread the needle

scorpion

cat cow

cossack squat

leg swings

circles to foot

arm circles

Split Jerk (6x3
Dallas work to 2 rm bench)

Partner Chipper (Checkmark)

In 2-3 person team, 20 min cap

100 cal row

75 single db box step overs (plate rollovers)

50 ring rows

25 synchro burpees (Dallas push-ups)

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)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

400m Run

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Prep:

2 Sets: For Quality

5/5 Single Leg Romanian Deadlifts (21x1 Tempo)

10 Hollow Rocks

10 Alternating V-Ups

10 Single Leg Glute Bridges

:30 Wall Lean March

Specific Prep

3 minutes Toe to Bar Technique Drills

-

5 Deadlifts @ Warm-Up Loads

5 Deadlifts @ Working Loads

10m A Skips

10m High Knees

10m Butt Kicks

5 Toes to Bar (or progression)

3 Deadlifts @ Working Loads

"Lauda" (Time)

3 Rounds for Time

400m Run

21 Toes to Bar

12 Deadlifts

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

400m Run (A: 27/22 Cal Bike)
Score: Time to complete

Goal: 8:00-12:00

Time Cap: 16:00

Primary Objective: Maintain large, consistent sets of toes to bar while holding technically sound deadlifts.

Secondary Objective: Run at a sustainable but fast pace (≈1:45–2:00 per 400m) to keep total time on target.

Accessory Finisher (Checkmark)

3 Sets:

12-15 Straight Arm Banded Lat Pull Downs

10-12 Ring Hamstring Curls

:30/:30 Side Plank

:60 Forearm Plank

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)

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (Checkmark)

Warmup: PVC/Bands

Partner training

2 Rounds

100 Burpee to DB hang clean to overhead

250m DBs Farmers carry

****

Remaining time:

Partner 1:

10 Ring push-ups

10 Ring row

Partner 2:

10/10 DB Hammer 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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (Checkmark)

6 sets: Complex

3 Pendlay rows + 5 Bent over rows

**Do not reset between movements

80% of your lowest lift

Then..

4 sets

8/8 DB Renegade rows

8/8 DB SA Seated Arnold press

8/8 DB Bent over rows

12/12 DB SA rear delt raises

***

4 sets

Complex: 8 DBs shrugs + 100' DBs Farmers carry

**B/T sets: 25 Vups