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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep, Mobility and Activation Work

3 Sets: For Quality

250/200m Row or ski or run

15 Banded Good Mornings

10 Bulgarian Ring Rows

:15 Hollow Hold

:15 Arch Hold

10 Alternating Scorpions

--

Then Go Through Bar Muscle-Up Progressions and Build towards working loads on the Deadlift

"The Oracle" (Time)

3 Rounds for Time

12-9-7 BMU

500/450m Row, Ski or Run

24-18-14 Deadlift

Barbell: (Rx 205/145, S 155/115)

BMU=A: 24-18-14 Pull-Ups
Goal: Finish between 9–13 minutes

Time Cap: 20:00

Secondary Objective: Hold consistent 1:45–2:05 row splits while transitioning quickly between stations

General Prep, Mobility and Activation Work

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat 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

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)

400 m run/ski/row

Stretches:

Green band

Updog/downdog

Scorpion

Thoracic rotation

Bird dog

2x:

Deadhang on bar

Pull-ups (EMOM 6 min of pull up variation)

Power clean complex (Clean pull
2 power cleans
Push jerk/press)

Community Cup Workout (4 Rounds for reps)

2 sets:

2 min work -

10 hanging knee raises

10 goblet squats / Dallas dual kb swing

max calorie row

Rest 1 min

2 sets:

2 min work -

10 cal row

10 goblet squats

Max pull-up or pull-up variation

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 - Legends

Metcon (No Measure)

Partner training:

15min ~

Barbell from the rig to the floor and back

Working on our legs and not our lower back

****

One DB.

10 RDL

10 Hang power cleans (to the shoulder)

10 Shoulder to overhead

100M Farmers carry (overhead)

Then…switch to other side

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

A: Bench Press (Every :90sec
6 x 8 at 70-75% of 1RM)

B: Metcon (No Measure)

5 sets: SA DB

10/10 DB Bench press

10 DB Pullover

10 Bench/box dips

20 Incline push-ups (from the bench)

****

EMOM: Core

Abmat sit-ups

Vups

Russian twist (weighted)

Ceiling crunches (weighted)

Ankle touches

Flutter kicks

Scissor kicks

Hollow rock

Knee raises with a twist (from the rig) - 2min

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 and Activation Work

2 Sets: For Quality

1:00 Cardio Choice

:30/:30 Banded Front Rack Mobility :

:30/:30 Banded Hip Distraction

:30 Elevated Prayer Stretch

Specific Movement Prep

3 Sets, Building Complexity and Loading

1 Wall Walk + :10 Nose to Wall Handstand Hold

10 Medball Front Squats / Wall Balls

12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs

5 Barbell Push Press

5 Barbell Front Squats

Strength Superset EMOM

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 3 Push Press

Station 2: 3 Front Squat

Modifications:

For the Front Squats 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.

For the Push Press, let’s initially look to move to Dumbbell Push Press as the primary scale for those with movement limitations. We can also adjust to an incline bench press or landmine press if it's the range of motion that is creating the biggest limitation or pain here.

Push Press (Record the Heaviest Set of 3)

Front Squat (Record the Heaviest Set of 3 for the Day)

Walking on Walls (Time)

For Time

5 Wall Walks

15 Wall Balls

20 Box Jump Overs

30 Wall Balls

20 Box Jump Overs

15 Wall Balls

5 Wall Walks

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

Box Height: (Rx24/20, S 20/16″)
*(Re-Test from 6-13-2024)

Secondary Objective: Look to cycle the Wall Balls in sets of 10+ reps on each set, while still maintaining a solid pace of 20 box jumps / minute.

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, Activation, and Mobility

400m Run

--

1-2 Sets:

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Hollow Rocks

10 Alternating V-Ups

10 Scapular Pull-Ups

:15 Tuck L-Hang

Specific Prep

Hang Muscle Snatch (Empty Barbell)

Hang Power Snatch (Empty Barbell)

8 Bar Kip Swings

Low Hang Muscle Snatch (Empty Barbell)

Low Hang Power Snatch (Empty Barbell)

4 Kipping Knees to Chest

4 Kipping Toe to Target or Alt Toes to Bar

4 Toes to Bar or Scaling Mod

--

Then Build Towards Working Loads on Barbell

“Sentinel Storm” (3 Rounds for reps)

For Max Reps

3 Sets:

8:00 AMRAP

1000m Run

25 Toes to Bar

- Max Power Snatch

Rest 4:00 b/t sets

Barbell: (Rx 115/75, S 95/65)
Goal: Accumulate 10–20 power snatch / set (Total of 50 Reps +/- 5-10)

Stimulus: Gritty aerobic threshold effort with midline and grip interference into high-skill barbell cycling

RPE : 9/10

Secondary Objective: Maintain clean, consistent power snatch technique under fatigue—fast singles are ideal

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose