Workout of the day

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02
Jun

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

2 Sets, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20/:20 PVC Pipe Prayer Stretch

Specific Prep

2 Sets, with Empty Barbell

3 Hang Snatch Pull

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Overhead Squats

5 Box Jumps

Snatch (Snatch Complex
Every 2:00 x 5 Sets
Snatch Pull + Hang Power Snatch
Rest 10 seconds
2 Squat Snatch)

Starting @ 70% of Power Snatch and increasing to a heavy for the day

Goal: Technique proficiency in the snatch, speed through the middle and a good overhead receiving position.

Stimulus: Speed Strength, Technical Proficiency

Cues:

Stay over the bar, root through the feet and keep pushing through extension in the pull.

Look for a rapid turnover and a strong punch into the receiving position.

Modifications:

We can adjust to Hang Power Snatch, move to a clean complex, or adjust to dumbbell snatch

“Red Pill or Blue Pill” (Time)

5 Sets: For Time

10 Power Snatch

10 Box Jump Overs

10 Overhead Squats

Rest 1:00 b/t sets

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

Box Height: (Rx24/20, S 20/16″)
-

Time Domain: 12-15min

Time Cap: 17min

Goal: Finish each round between 1:30–2:00; maintain a tight window across all 5 sets

Stimulus: Barbell cycling with moderate fatigue and fast transitions

RPE: 8/10

Primary Objective: Cycle the barbell efficiently—unbroken or strategic quick breaks to stay consistent each round.

Secondary Objective: Maintain steady footwork across the box to reduce fatigue bleed into the overhead squats.

01
Jun

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

General Prep

3 Sets: For Quality

5/5 Pistol Box Step-Down

:15 Dead-Hang + :15 Active Hang

10/10 Banded Paloff Press

15 Banded Face Pulls

:30/:30 Banded Front Rack Mobility

Barbell Specific Prep

2 Sets with Empty Barbell

2 x (1 Pause Front Squat + 2 Front Squats)

-

Take 3 Sets to Warm-Up to 75% of Front Squat

1 Pause Front Squat + 2 Front Squats

Front Squat (Every 2:00 x 5 Sets
1 Pause Front Squat + 2 Front Squats
Perform @ 75% of Front Squat Across

*1 sec Pause in the hole for the Front Squat

Level 1:
Every 2:00 x 5 Sets
3-4 Front Squats with a 1sec pause at a load of around 7 RPE for the day
)

-

% of Front Squat

Key focus areas:

Vertical Torso, Keep that chest tall and elbows pushing up on the bar.

Maintain tension in the hole, especially during the pause. Don’t just relax in the pause

Modifications:

We could adjust to a safety bar squat, back squat, or move to a Box Squat depending on the athlete's issues.

"Alrighty Then!" (Time)

For Time

30-20-10

Dual Kettlebell Front Rack Walking Lunges

Toes to Bar

Kettlebell(s): 2x (Rx53/35, S 44/26)
--

Goal: 6-9min

Time Cap: 12min

Stimulus: Midline Burner

RPE: 8.5/10

Primary Objective: Look to keep the lunges to 10 unbroken at a time or greater.

Secondary Objective: Focus on good controlled sets of toes to bar that maintain a pace of close to 15 per minute.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

01
Jun

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 - Uniquely Abled Fitness

Warm-up (No Measure)

Burpee/Row game

Push Press (5x5 build)

Partner Workout (No Measure)

100 m dual db farmer's carry

30 db push press

4 tire flips

8 sandbag to shoulder

31
May

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

General Prep

2 Sets:

1:00 Cardio Choice

15 Banded Good Mornings

10 Cossack Squats

5 Inchworm Push-Ups

Specific Prep / Primer (No Measure)

8-10 Barbell Romanian Deadlifts

8-10 Bench Press

6-8 Wall Balls

- Add Loads to Barbell -

5 Deadlifts

5 Bench Press

6-8 Wall Balls

--

Get to working loads on the Deadlift and Bench Press for the day

"Loser? I Don’t Think So!" (5 Rounds for reps)

20:00 EMOM, In Teams of 4 for Max Reps

minute 1: Deadlifts

minute 2: Bench Press

minute 3: Wall Balls

minute 4: Rest

Deadlift: (Rx 225/155, S 165/125)

Bench Press: (Rx135/95, S 115/75)

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

Athletes will start on a delay and everyone will begin on the Deadlifts and make their way through the EMOM for 20:00 minutes or 5 rounds each. Score is total combined reps of all partners.
Goal: 12-18 Reps on Deadlifts and Bench Press/ Set, 15-25 Wall Balls on Each Set

Stimulus: EMOM Style Muscular Density Workout

RPE: 8/10 * Keep this more to an 8/10 as this one could easily escalate to a 10/10 if you really push the reps and intensity here. We are looking for more controlled intensity rather than all out here.

Primary Objective: Maintain consistent rep numbers across all sets today.

Secondary Objective: Keep the Wall Balls to one big unbroken set to finish each round

Mobility

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

30
May

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:

3 Sets: For Quality

200m Run

5/5 World's Greatest Stretch

8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right)

8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left)

5 Up Downs

:20 second Nose to Wall Handstand Hold

Push Press (10:00 EMOM
3 Reps @ 65-70% of 1RM)

% of Push Press

Key focus areas:

Vertical Dip and Drive

Finish with a strong lockout over midline

Modifications:

We could move to strict press, dual dumbbell push press, or an incline bench press depending on the movement limitations for the day

"Finkle is Einhorn" (Time)

3 Rounds for Time

4 Wall Walks

400m Run

12 Single Arm DB Hang Clean and Jerk

16 DB Facing Burpees

Dumbbell: (Rx50/35, S 40/25)
-

Goal: 11-15min

Time Cap: 18min

Stimulus: Grinder / Upper Body Density

RPE: 8/10

Primary Objective: Maintain a pace as close to 4-5min as possible

Secondary Objective: Keep the Wall Walk pace manageable with the focus on trying to complete these in a minute or less on each set.

[Finkle is Einhorn: Levels] (Time)

Level 2:

3 Rounds for Time

3 Wall Walks

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

16 Lateral Dumbbell Burpees

Dumbbell: 35/25lb, 15/12kg

Level 1:

3 Rounds for Time

3 Wall Walks to 30in from Wall

200m Run

12 Single Arm Dumbbell Hang Clean and Jerk

12 Lateral Dumbbell Burpees

Dumbbell: 25/15lb, 12/7kg

Masters 55+:

3 Rounds for Time

3 Wall Walks to 20in from wall

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

12 Lateral Dumbbell Burpees

Dumbbell: 30/20lb, 14/9kg

Competitor:

Dumbbell: 70/50lb, 32/22.5kg

Travel / Hotel:

As prescribed

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

10 Reverse Nordic Curls

10/10 Single Arm Strict Press

10/10 Single Arm Dumbbell Row

30
May

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)

Plate carry

Updog/downdog

Bird dog

Thread the needle

Inchworm

Arm Circles

2x:

10 db push press

10 banded pull aparts

Bench Press (5x5 build over sets)

Partner Workout (No Measure)

Split all work between partners

AMRAP

40 jumprope

20 db power snatch

20 cals on machine

20 box jumps

Page 18 of 759

Workout of the day

Announcements

HomeGrown AthletX - Functional Fitness

General Prep

Specific Prep

Snatch (Snatch Complex Every 2:00 x 5 Sets Snatch Pull + Hang Power Snatch Rest 10 seconds 2 Squat Snatch)

“Red Pill or Blue Pill” (Time)

Announcements

HomeGrown AthletX - Functional Fitness

General Prep

Barbell Specific Prep

Front Squat (Every 2:00 x 5 Sets 1 Pause Front Squat + 2 Front Squats Perform @ 75% of Front Squat Across *1 sec Pause in the hole for the Front Squat Level 1: Every 2:00 x 5 Sets 3-4 Front Squats with a 1sec pause at a load of around 7 RPE for the day )

"Alrighty Then!" (Time)

Mobility

Announcements

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Push Press (5x5 build)

Partner Workout (No Measure)

Announcements

HomeGrown AthletX - Functional Fitness

General Prep

Specific Prep / Primer (No Measure)

"Loser? I Don’t Think So!" (5 Rounds for reps)

Mobility

Announcements

HomeGrown AthletX - Functional Fitness

Warm-Up:

Push Press (10:00 EMOM 3 Reps @ 65-70% of 1RM)

"Finkle is Einhorn" (Time)

[Finkle is Einhorn: Levels] (Time)

Mobility

Optional Accessories (Checkmark)

Announcements

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Bench Press (5x5 build over sets)

Partner Workout (No Measure)

Snatch (Snatch Complex
Every 2:00 x 5 Sets
Snatch Pull + Hang Power Snatch
Rest 10 seconds
2 Squat Snatch)

Front Squat (Every 2:00 x 5 Sets
1 Pause Front Squat + 2 Front Squats
Perform @ 75% of Front Squat Across

*1 sec Pause in the hole for the Front Squat

Level 1:
Every 2:00 x 5 Sets
3-4 Front Squats with a 1sec pause at a load of around 7 RPE for the day
)

Push Press (10:00 EMOM
3 Reps @ 65-70% of 1RM)