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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up (Checkmark)

Mobility, Body Heat, and Activation

25/20 Calorie Row @ Easy Pace

:30 Alternating Overhead Tricep / Lat Stretch

:30 Childs Pose

:20 Extended Plank Reverse Bridge

8/8 Quadruped Thoracic Rotations

General Prep

3 Sets: For Quality

12/9 Cals

9 Kettlebell Swings (Set 1: Russian, Set 2: American)

6 Inchworm Push-Ups

3 High Box Jumps *Building Height

Barbell Primer

2 Sets w/ Empty Barbell

High Hang Power Clean

Hang Power Clean

Low Hang Power Clean

-

3-4 Sets: with light to moderate loads

Clean Lift Off

Clean Pull

Power Clean

Power Clean (Every 90 seconds x 10 Sets
1 Power Clean

*Starting @ 60-65% of 1RM and building up to a new 1RM for the Day)

Movement Adjustments (If Needed)

- 3RM Power Clean *not TnG (Keep things lighter)

- Block Power Clean (For those with some lower back limitations)

- 3 Hang Power Cleans (lighter loads: Newer Athletes)

Level 1: 3 Rep Hang Power Clean (Up to 8 RPE)

"American Idiot" (5 Rounds for time)

Every 3:00 x 5 Sets

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

5 Power Cleans

15 American Kettlebell Swings

Power Cleans: 75% of 1RM

Kettlebell Swings: (Rx53/35, S 44/26)
Score: Sum Total Time

Time Cap: 2:40 / Set

Primary Objective: Finish each round unbroken on the kettlebell swings and complete power cleans within :30-40 of touching the bar.

Secondary Objective: Hold consistent bike pacing across all 5 sets, avoiding large drop-off in RPMs

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 Flow (Checkmark)

General Prep

2-3 Sets: For Quality

9/7 Calorie Ski Erg or Row

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10/10 Single Leg Glute Bridges

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-65%

3 Bench Press @ 65-70%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press

Adjust room and get to working loads for

-

4 Dumbbell Bench

4 Burpees over Bench

4 V-Ups

Bench Press (Every 1:30 x 6 sets
3 Reps @ 75%
)

Movement Adjustments (If Needed)

- Floor Press: Limited range of motion or equipment modification if needed.

- Dumbbell Bench Press: Adjustment for range of motion

Level 1: 5 Reps @ 6 RPE across working on control in the dip and drive and a strong finish over midline.

"Pinch Hit" (5 Rounds for time)

Every 2:30 x 5 Sets

10 Dumbbell Bench Press

10 Burpees Over Bench

15 V-Ups

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

Bench Height: 18in
Score: Sum Total Time for Each Interval

Goal: Complete each set in under 2:00

Secondary Objective: Maintain consistent split times across all 5 rounds without letting form degrade.

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Pizza game!

Deadlift (6x5 build)

Partner Workout (Checkmark)

AMRAP

30 synchro kb deadlifts

20 synchro burpees

1 sled push

250 run or machine together

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 Flow (Checkmark)

General Warm-Up

3 Sets: For Quality

1:30 Row

5 Inchworm to Hollow

10 Down Dog to Up Dog

5 Pike Push-Ups

10 Sumo Stance Good Mornings

10 Alternating Box Step-Ups

5 Box Jumps

Specific Pre p:

- Talk through Wall Facing Handstand Push-Up technique and form and go through mods. Practice 3-5 Reps of modification and movement pattern for the day.

- Elevator style kipping pull-up: Find the kip swing and work on tension and rhythm. Slowly build the kip and create a slight elbow bend and then push away and build the swing getting higher and higher until the chin is over the bar. Perform 5-6 Reps

- Build to working loads on the Sumo Deadlift over the course of 2-3 sets working on tension, body position, and maintaining knees out and chest up.

- Perform 3-5 Box Jump Overs

- 12/9 Calories on the Rower: Focusing on stroke rate, straight chain path and power through the entire stroke.

Light Primer:

2 WFHSPU

4 Pull-Ups

4 Sumo Deadlifts

4 Box Jump Overs

5/4 Calorie Row

"Cascade" (AMRAP - Reps)

For Max Reps:

17:00 EMOM

minute 1: Wall Facing Handstand Push-Ups

minute 2: Pull-Ups

minute 3: Sumo Deadlift

minute 4: Box Jump Overs

minute 5: Calories

minute 6: Rest

Barbell: (Rx 185/125, S 155/105)

Box Height: (Rx24/20, S 20/16″)

*Start In a Waterfall rolling in on the minute to different stations
Score: Total Reps Across All Stations

Goal: 75/70+ Per Round (225/210+ Total)

Primary Objective: Maintain strong, repeatable efforts on each station while holding high-quality movement standards.

Secondary Objective: Hit similar rep counts across all five active minutes; avoid a large drop-off after the opening round.

Optional Accessories (Checkmark)

3 Sets: For Quality

:20 Flutter Kicks

Rest :20

:20 Hollow Rocks

Rest :20

20 Bear Plank Pull Throughs

Rest :20

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 - Uniquely Abled Fitness

Warm-up (No Measure)

WB stuff w/ partner

Squat Clean (Hang squat clean
3 reps...build over sets)

Partner AMRAP (Checkmark)

Start w/ 6 reps (split w/ partner)

*Add 2 reps each time

6 hang power cleans

6 burpees over the bar (seated burpee)

6 wallball

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 Flow (Checkmark)

Mobility Prep and Activation

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Movement Prep

2 Sets: For Quality

:30 Jump Rope

6/6 Dumbbell Hang Snatch

6/6 Dumbbell Windmills

3 Hang Muscle Snatch

3 Overhead Squats w/1-2 sec Pause in the Hold

Snatch Primer

3 Position Power Snatch

3 Overhead Squats

3 Snatch Balance

-

2 Low Hang Power Snatch

2 Hang Squat Snatch

2 Overhead Squat

-

Add Loads:

2-3 Sets: Building

Power Snatch

Hang Squat Snatch

Overhead Squat

Snatch Complex (8 Rounds for weight)

Every 90 seconds x 8 Sets

Power Snatch + Hang Squat Snatch + Overhead Squat

Start @ 60% of 1RM Snatch and increase loads to heavy for the day
Movement Adjustments (If Needed)

- Power Snatch + Overhead Lunge for those working on mobility

- Mobility Concerns: Power Clean + Hang Clean + Front Squat

Level 1: 3 Hang Power + 1 Overhead Squat @ light loads

"Snatch Burn" (5 Rounds for reps)

For Reps

5 Sets:

2:00 AMRAP

50 Double Unders (A: 70 singles)

10 Hang Squat Snatch

- Max Devil's Press

Rest 1:00 b/t sets

Barbell: (Rx 95/65, S 75/55)

Dumbbells: (Rx50/35, S 40/25)
Score: Total Devil’s Press Reps Across All 5 Sets

Goal: 25+ Reps (5+/set)

Primary Objective: Unbroken Double Unders + Hang Squat Snatch

Secondary Objective: Consistent sets and reps on the Devils Press to finish off each set

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold