12Oct
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)
A Wind is Blowing
Front Squat (5x3 build
w/ 3-5 bench dips, ring dips or matador each time
Dallas - bench)
Elevation Gain (Checkmark)
12 min cap:
3x:
15 wall ball
10 push-ups
20 single unders (40 multi)
Seated 2:
21 wb
21 ring dips (matador)
75 multi
15 wb
15 dip
100 multi
9 wb
9 dip
150 multi
12Oct
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
A: Shoulder Press (Establish a new 2 rep
12min
Then...Rest 2min
Every :90sec for 5 sets
3+5, Strict shoulder press + push press at 75% of heavy 2reps)
B: Metcon (Checkmark)
4 sets
8 DBs Shrugs (heavy-ish)
100M Farmers carry
12/12 DB Rear delt raises
***
Time permitting letters Y,T,W (12 reps each letter)
with small plates
11Oct
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
Warm-up (Checkmark)
General Warm-Up
3 Sets: For Quality
1:00 Row bike or ski
15 Banded Pull Aparts
5 Inchworm Push-Ups
10 Hollow Rocks + 10 second Hollow Hold
5/5 Single Arm Dumbbell High Pull
5/5 Single Arm Dumbbell Strict Press
Specific Prep
2 Sets:
4 Bench Press
6 GHD Sit-Ups
6 Alternating Dumbbell Hang Snatch
6/4 Cals
Building to working loads and range of motion
“Boulevard of Broken Dreams” (Time)
5 Rounds for Time, as 4 Person Waterfall
20 Bench Press
20 GHD Sit-Ups (A: v-ups)
20 Alternating Dumbbell Hang Snatch
20/14 Cal Row or Ski or 14/10 Cal Bike
Barbell Bench: (Rx135/95, S 115/75)
Dumbbell: (Rx50/35, S 40/25)
Score: Time
Time Cap: 35:00
Goal: 24:00-30:00
Stimulus: Team-based conditioning with a push–pull–core combo under aerobic pressure. The waterfall format demands athletes maintain consistent pacing without major drop-off.
RPE: 8/10
Primary Objective: Hold consistent split times across all 5 rounds with clean execution of the bench and snatch.
Secondary Objective: Minimize transition time between stations while maintaining quality on GHD/core work.
10Oct
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
Warm-up (Checkmark)
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
:30 Glute Bridge Iso Hold
General Movement Prep
2 Sets: For Quality
8 Alternating Box Step-Ups + 4 Box Jumps
8/8 Single-Leg Barbell Romanian Deadlift
10 Dead-Bugs
10 Bird-Dogs
Specific Deadlift Prep and Build
5 Deadlifts with Barbell off the floor
3 Deadlifts @ 50-55%
3 Deadlifts @ 60%
Then put starting loads on the barbell to have a 15:00 clock going
Conditioning Primer (1 Round @ 50–60% Effort)
Adjust to working loads on the Deadlift Bar
then...
4 Deadlifts
4 Box Jumps
2 Deadlifts
2 Box Jumps
Deadlift (Take 15:00 minutes
Establish a 3RM Deadlift)
G oal: 90% of 1RM
Movement Adjustments (If Needed)
- Hex Bar Deadlift: More upright torso, change of torso angle
- Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back
- Block Deadlift: Adjusting to shorter range of motion
- Barbell Hip Thrust: Hits glutes and hamstrings with no lower back
Level 1: 4 Sets x 5 Reps @ 6 RPE, Focusing on 2121 Tempo
"Give Me Novacaine" (Time)
For Time
9-15-21-15-9
Deadlifts
Box Jumps
Barbell: (Rx 225/155, S 165/125)
Box: (Rx24/20, S 20/16″)
Score: Time
Time Cap: 15:00
Goal: 6:00–10:00
Stimulus: Posterior chain stamina and lower body muscular endurance tester.
RPE: 8–9/10
Primary Objective: Move deadlifts in efficient sets. The goal today will be to keep to 3 sets or less.
Secondary Objective: Maintain a quick but safe rhythm on box jumps. The focus should be to maintain a pace of 10+ reps per every 30 seconds.
10Oct
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)
1000 m row w/ partner
Stretches:
Scorpion
Bird dog
Cat cow
Inchworm
Straight leg kicks
Supine twist
pvc pipe stretches
Power Snatch (5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 rep
1 rep)
Happy Friday UAF athletes! (Checkmark)
3x
10 cal row
5 burpees over the rower (knee burpees)
Rest!!!
5 min AMRAP
12 db snatch
15 sit-ups
09Oct
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
Warm-Up (Checkmark)
General Warm-Up:
2:00 Cardio Choice
-
2 Sets
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
12 Deep Lunge Mountain Climbers
10 Down Dog Toe Touches
8/8 Quadruped Throacic Rotations
-
2 Sets: For Quality
8 Bradform Press with Lockout
4 No Jump Burpees
4 Jump Pull-Ups with Controlled eccentric
Specific Warm-Up:
5 Push Press @ 40-50%
5 Push Press @ 50-55%
3 Push Press @ 55-60%
-
Then load to a good starting weight at around 60% on the bar
Benchmark Testing (Checkmark)
Part A) 0:00-10:00
Push Press 3RM
10:00-12:00 Rest
Part B) 12:00 - 13:00
-Max Unbroken Strict Pull-Ups
13:00 - 15:00 Rest
Part C) 15:00 - 20:00
For Time:
50 Burpees to Bumper Plate 45lb
*Must reach full hip extension on Weight Plate
Score:
Part A) Load
Part B) Reps
Part C) Time
Goal:
- Push Press: Find a true 3RM at 95%+ of your 1RM
- Pull-Ups: Complete 5+ unbroken strict pull-ups
- Burpees: Complete the 50 Burpees in under 4:00 .
Stimulus: Strength and stamina test combining overhead barbell pressing, strict gymnastics pulling, and fast-paced bodyweight conditioning.
RPE: 9/10
Primary Objective: Hit a technically sound 3RM push press and accumulate quality strict pull-ups.
Secondary Objective: Push aggressively on the 50 burpees to plate and complete in under 4:00 minutes
A): Push Press (Establish a 3-Rep Max Push Press)
Part A) 0:00-10:00
Push Press 3RM
10:00-12:00 Rest
B): Pull-ups (Establish a Max Unbroken set of Strict Pullups)
Part B) 12:00 - 13:00
-Max Unbroken Strict Pull-Ups
13:00 - 15:00 Rest
C): 50 Burpees to Plate (Time)
Part C) 15:00 - 20:00
For Time:
50 Burpees to Bumper Plate 45lb
*Must reach full hip extension on Weight Plate
Mobility (Checkmark)
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose