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 - Legends

View Public Whiteboard

Metcon (No Measure)

Warm-up

12/12 Paloff press

12/12 Wood chops

Partner training

200 seated knee raises (I GO - YOU GO)

200 Sit/stand

200M farmers carry (weighted)

****

200M farmers carry (weighted)

200 Sit/stand

200 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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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

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

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

View Public Whiteboard

Warm-up (Checkmark)

General Warm-Up

2 Sets, For Quality

200m Run

:30 Jump Rope (Running Singles, Singles, Double Unders)

10m A Skips

10m B-Skips

2x (10m/10m) Lateral Shuffle

Row Skill Work

2 Sets

-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate

:30sec @ Goal Pace

"Brain Stew" (Time)

4 Rounds for Time

500m Row or Ski or 30/21 cal bike

50 Double Unders (A:100 singles)

800m Run
Score: Time

Time Cap: 38:00

Primary Objective: Consistent Pacing Round to Round

Secondary Objective: Complete in under 28 minutes

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

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

View Public Whiteboard

Warm-up (Checkmark)

General Warm-Up

3 Sets: For Quality

1:00 Cardio Choice

8 Medball Deadlifts + 8 Medball Front Squats

10 Medball Straight Leg Sit-Ups

10 Deep Squat Thoracic Rotations

Specific Warm-Up:

5 Back Squats @ 50-55%

5 Back Squats@ 55-60%

3 Back Squats @ 60-65%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Back Squat

8 Bar Kip Swings

4 Strict Knee Raises

8 Wall Balls

4 Kipping Knees to Chest

4-6 Kipping Toes to Target, building towards bar or ideal height for the workout

Back Squat (Take 15:00 minutes
Establish a 3RM Back Squat)

Movement Adjustments (If Needed)

- Box Squat: For Knee Pain or Instability

- Split Squat: For Back Pain or SI Joint Dysfunction

- 5x5 Back Squats @ moderate loads for athletes coming back to the gym

Level 1: 5 Reps Back Squat to 8 RPE

"Basket Case" (AMRAP - Reps)

10:00 AMRAP

Max Wall Balls

EMOM, Starting @ 0:00

Complete 10 Toes to Bar

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score = Total Reps

Primary Objective: Accumulate as many wall balls as possible without breaking into excessive small sets.

Secondary Objective: Complete the toes to bar in 3 sets or less and under 35 seconds to allow for maximizing time on the Wall Ball.

Mobility (Checkmark)

:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

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: Incline Bench Press (Weight)

Every :90sec

6x5 at 75-78% of 2RM

Immediately into…

4 sets

8/8 DB SA Incline bench press

8 DBs Standing flys

15 Hand release push-ups

B: Metcon (Checkmark)

Supersets:

3 sets

20/20 BB Reverse curls + Strict shoulder to overhead.

**Rest :30sec B/T sets

3 sets

12 BB Skull crushers (add weight)

12 BB Drag curls

**Rest :30sec B/T sets

3 sets

12 DBs Wall supported bicep curls

12 DBs Kickbacks

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)

Warm-up:

PVC

Red band: 3 sets

10/10 Paloff Press

10/10 Wood chops

10 Face pulls

***

3 sets: 10 reps

Small plates: Letters T-Y-W

***

3 rounds

15/15 Burpee (floor or box) + DB Shoulder to overhead

10/10 DB Hammer curls

100M DB farmers carry

Rd1 - Ovhd

Rd2 - Front rack

Rd3 - Suitcase