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

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Warm-Up Flow (Checkmark)

Mobility Prep and Activation

200m Run

:30/:30 Quadruped Thoracic Rotations

:30 Alternating Scorpions

:30 Alternating Iron Cross Stretch

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General Movement Prep

2 Sets: For Quality

20 Bear Plank Shoulder Taps

15 Air Squats

12 Alternating Reverse Lunges

1 Wall Walk + :10 Nose to Wall Handstand Hold

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Specific Bench Press

5 Empty Barbell Bench Press

5 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

-

Then put working weights on the bar

Bench Press (Weightlifting Variable Reps & Sets)

Modifications and/or Substitutions:

Can adjust to close grip bench press for those with shoulder impingement, or move to Dumbbell Bench Press or Floor Press.

Level 1 / Beginner Athletes:

Adjust the rep range to 8-6-6-8 at more moderate loads to develop movement patterns and keep the weights lighter.

“Chasin’ That Neon Rainbow” (Time)

3 Rounds for Time

25/20 Push-Ups

25 Wall Balls

Wall Balls: (Rx 20/14, S 16/12), 10/9ft
Time Domain: 4:00-7:00

Time Cap: 10:00

Primary Objective: Complete each round in under 2:30

Secondary Objective: Keep big sets on Wall Balls

Mobility (Checkmark)

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat 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

HomeGrown AthletX - Functional Fitness

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General Warm-Up (Checkmark)

3 Sets

1:00 cardio

8 Inchworm to Hollow Body

15 Hollow Body Banded Pull Overs

10 reps each – Bent Over I-T-Y Raise with light plates

10 Glute Bridge Marches with 2s Pause at Top

5/5 Archer Ring Rows

Handstand Walk (6 Rounds for distance)

Every 90 seconds x 6 Sets

15–25ft Handstand Walk

Or the following progressions:

Handstand Walk to Wall

Wall-Facing Shoulder Weight Shifts

Box Pike Handstand Weight Shifts

Wall Facing Handstand Shoulder Taps

“Somewhere on a Beach” (AMRAP - Rounds and Reps)

15:00 AMRAP

15/11 Bike or 21/15 Cal row or Ski

12 Toes to Bar

50ft* (15m) DB/KB Farmers Carry

*Add 50ft (15m) Farmers Carry Each Set

Farmers Carry: KB 2 x (Rx70/53, S 53/44)

DB 2 x (Rx70/50, S 60/40)
Goal: 6+ Rounds

Strategy: Look to tackle the bike at a hard sustainable pace with the goal of completing each set in under 1:00. We will then tackle the Toes to Bar in 3 sets or less before moving into the Farmers Carry. The challenge here will be the increasing duration on the Kettlebell Farmers Carry as midline and grip fatigue accumulate with the combination with Toes to Bar. Focus on using the bike as recovery for the grip while still tackling it with relative high intensity to keep pace on the workout and tackle 6+ rounds here today.

Mobility (Checkmark)

PRVN Recovery Flow

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

HomeGrown AthletX - Legends

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Metcon (No Measure)

Red band: Everyone together

Face pulls

Lat pulls

***

7min AMRAP

10 KB swings

15 KB high pulls

100M KB farmers carry

***

7min AMRAP

10 DBs hang power cleans

10 DBs shoulder to overhead

100M DBs (high/low) farmers carry

***

Red band Paloff press

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 - HGX-FIT

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Push/Pull (No Measure)

EMOM 2min - Each movement at 78% of 1RM

6 sets

6 Strict Shoulder press

6 Pendlay rows

Metcon (No Measure)

3 sets - SA DB

8/8 Arnold press (floor/legs straight)

8/8 Gorilla rows

8/8 Bent over rows

***

3 Sets - SA DB

10/10/10 DB Angle side delt raises + Front delt raises + shoulder press.

***No rest from right to left 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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

1:30 cardio (:30 Easy, :30 Moderate, :30 Hard)

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

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General Movement Prep

2 Sets: For Quality

16 Glute Bridge March

10 Dumbbell Cossack Squats (light DB’s)

10 Dumbbell Strict Press (light DB’s )

5 Up Downs

-

Primer:

7/5 Calorie Row

5 Dumbbell Thrusters @ working loads

5 Lateral Burpees over Dumbbells

Rest :30

5 Lateral Burpees over Dumbbells

5 Dumbbell Thrusters @ working loads

7/5 Calorie Row

“Burnin’ It Down” (10 Rounds for time)

Every 3:00 x 10 Sets

12/9 Cal Row or ski or 9/7 Cal bike

8 Dumbbell Thrusters

8 Lateral Burpees over Dumbbells

Alternate Directions Each Set

Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: Complete each set in 1:45-2:15

Time Cap/Set: 2:45

Primary Objective: Complete each set in under the cap

Secondary Objective: Descending Splits

Optional Accessories (Checkmark)

3-4 Sets: For Load

10-12 Front Rack Step-Ups

:20-25 Ring Support Hold

Step-Ups: 20in Box

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 - Legends

View Public Whiteboard

Metcon (No Measure)

Red band: Everyone together

10 min of work

Face pulls

Lat pulls

Paloff press

***

100M DBs Farmers carry

15 DBs Shoulder to overhead

15 DBs Hammer curls

15 DBs Zottman curls

100M DBs Farmers carry