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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

400m Group Run

-

2 Sets: For Quality

10 Down Dog Calf Gas Pedals

10 Air Squats

10 Alternating Box Step-Ups + 5 Box Jumps

6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swings

2 Sets

8 Wall Balls

8 Box Jumps

8 American Kettlebell Swings

Perform at Working Loads, Then get into the workout

"Running with Morrison" (Time)

For Time, With a Partner

50-40-30-20-10

Wall Ball

200m Run (Together)

Box Jumps

200m Run (Together)

American Kettlebell Swings

Box Height: (Rx24/20, S 20/16″)

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

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

Goal: 26-30 minutes

Time Cap: 35:00

Primary Objective: Complete each descending round with steady transitions and shared pacing through all movements.

Secondary Objective: Run together at a consistent manageable pace through the entirety of the workout today.

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng 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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

Rowing Technique and Form

:30 Arms Only

:30 Body and Arms

:30 Hinge + Legs

:15 Half Strokes

:15 Full Strokes

--

2 Sets: For Quality

:20/:20 World's Greatest Stretch

10 Hollow Rocks

:10 Hollow Hold

10 Banded Rows , Heavy Band

10 Tall Kneeling Banded Lat Pull Downs , Light Band

Toe to Bar Progressions

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-Bar Kip Swings

-Strict Knees to Chest

-Kipping Knees to Chest, Toes to Target, Alternating Toes to Bar

-Toes to Bar

Primer

3-4 Toes to Bar

150m Row

3-4 Toes to Bar

"Tenet" (Time)

For Time

20 Toes to Bar

500m Row

20 Toes to Bar

Rest 2:00

15 Toes to Bar

500m Row

15 Toes to Bar

Rest 2:00

10 Toes to Bar

500m Row

10 Toes to Bar
Score = Time

Goal: 12:00-16:00

Time Cap: 20:00

Primary Objective: Hold consistent sets on the Toes to Bar from start to finish. The total volume will build here today.

Secondary Objective: Complete each 500m Row within :10–:15 of each other, maintaining a steady, repeatable output.

Finisher Friday (Checkmark)

For Quality

3 Sets:

10-12 Chest Support Reverse Flys

10-12 Hammer Curls

10-12 Weighted Russian Twists
Russian Twist: Over and Back = 1 Rep

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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2 min machine

Stretch

Warm-up movements!

EMOM 8 min (Checkmark)

Go over pull-up variations (jumping, banded, slow descent, ring rows)

Choose a movement and do 3-5 reps every min.

Hang Power Snatch (5x3
Build over sets)

EMOM 19 Min

*Feel free to adjust numbers or have athletes work for 45 seconds

Min 1: 7 cals machine

Min 2: 4 shuttle runs

Min 3: 10 jumping pull-ups or ring rows

Min 4: 12 db snatch

Min 5: Rest

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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

:15 Hollow Hold

Specific Barbell Prep

2 Sets:

3 Tall Muscle Cleans

3 Front Squats

3 Press in Split

3 Hang Power Clean

3 Hang Squat Cleans

3 Split Jerks with 1 sec Pause in the Catch

Then Add loads and Build to ~70% for Set 1 of complex

Clean and Jerk (Every 3:00 x 5 Sets
1 Clean and Jerk
Rest 10-15 seconds
Clean + Front Squat + Jerk)

Start @ 70% of 1RM Clean and Jerk and Build to around 80% or 8/10 RPE. This is not meant to be a max for the day.

"Oppenheimer" (Time)

For Time

15-12-9

Power Clean

Front Squat

Push Jerk

Barbell: (Rx135/95, S 115/75)
Score = Time

Goal: 5-8 minutes

Time Cap: 12 minutes

Primary Objective: Maintain smooth, unbroken transitions through each complex while keeping barbell movement quality high.

Secondary Objective: Limit rest between sets and rounds to sustain consistent barbell tempo from start to finish.

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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Legends (65+)

View Public Whiteboard

Metcon (No Measure)

Warm-up:

PVC

Red band lat pulls (Single arm and together)

Partner training: Optional

Complete all reps/movements with one arm or duel DBs using both arms

15 DB bent over rows

15 DB swings

15 DB high pulls

15 DB shoulder to overhead

250m DB farmers carry

Then repeat with the other arm.

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)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Deadlift (5x8 at 72-75%
B/T sets: 8/8 Single leg RDL (KB/DB))

B: Metcon (Checkmark)

3 sets

8/8 KB/DB Bulgarian split squats (45 degree angle)

10 Weighted glute bridges

***

3 sets

8 BB bicep curls

8 BB drag curls

10 DB hammer curls (against the wall)

10 DB bicep curls (against the wall)

***

2 sets: Finisher

8/8 DB seated preacher curls