29May
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
Metcon (No Measure)
Partner training:
Single arm
12 DB swings (shoulder height)
12 DB hang power cleans
12 DB shoulder to overhead
12 DB hammer curls
100M DB overhead carry
***
Last 5min of class: 15/15 Red band Paloff press
29May
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
A: Pendlay Row (5 x 5 at 82-85%
b/t sets 8 BB weighted reverse curls)
B: Metcon (No Measure)
4 sets
8 DBs incline chest supported rows
8 BB weighted bicep curls
8/8 DBs Gorilla rows
8 BB weighted drag curls
20 Banded lat pulls
“21”
29May
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
Mobility + Body Heat
20/20 Lateral and Medial Line Hops
10 Alternating Scorpions
10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)
10 Alternating Active Pigeon Stretch
General Prep
2 Sets
20 Double Unders or 35 Single Unders
5 Hang Muscle Snatch
5 Hang Power Snatch
8 Bar Kip Swings
4 Jumping Pull-Ups with Controlled Eccentric
--
Build to Working Loads on the Power Snatch over 2-3 minutes, then get into the Bar Muscle-Up Progression
"Guano Madness" (AMRAP - Rounds and Reps)
20:00 AMRAP
45 Double Unders (A:90 singles)
9 Power Snatch
5 Bar Muscle-Ups (A: Banded Bar Muscle-Ups or Burpee Pull-Ups)
Barbell: (Rx 115/75, S 95/65)
-
Goal: 7+ Rounds
Stimulus: Grinder Pacing Focused Workout / Barbell Cycling and High Gymnastics
RPE: 8/10
Primary Objective: Maintain a pace as close to 2:00-2:30 a round as possible
Secondary Objective: Keep the Bar Muscle-Ups to 2 sets or less.
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
28May
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
General Prep
3 Sets
1:00 - :45 - :30 Row (increasing intensity)
10/10m Lateral Band Walk
10/10m Monster Band Walk
10 Hollow Rocks + 10 Alternating V-Ups
10 Alternating Box Step-Ups + 5 Box Jumps
Specific Barbell Loading
Back Squat
10 Empty Barbell Reps
5 Reps @ 50%
3-5 Reps @ 60%
then load to 70% on the bar
Back Squat (Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
)
% of Back Squat
Look to complete the lift @ 20x1 Tempo
We are looking for the same wave loading volume style we hit from Front Squats on Week 1 of the cycle, and now the expectation is just by the nature of the movement loading will be heavier today.
Scaling Modifications:
Box Squats or Split Squats depending on the issue. If it's the lower back, the split squat is best, if it's the knees, the box squat will be the best alternative today.
"Laces Out!" (3 Rounds for time)
Every 5:00 minutes x 3 Sets
20 GHD Sit-Ups
500/450m Row or Ski or 30/21 Cal Bike
20 Box Jump Overs
Box Height: (Rx24/20, S 20/16″)
Goal: Complete each working set in under 4:00 minutes
Stimulus: Lactate Endurance / Muscular Stamina
RPE: 9/10
Primary Objective: Complete each Row in under 2:00 minutes
Secondary Objective: Keep the GHD Sit-Ups and Box Jump Overs to under 1:00 each
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
27May
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
Metcon (No Measure)
Partner training:
20min AMRAP
10 KB High pulls
10 KB swings
100M KB Farmers carry
***Rest 2min***
15min AMRAP
20/20 Paloff press (red band)
Rowing/SKi erg
* *switch after completion of paloff press**
27May
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
General Prep
3 Sets: For Quality
1:00 - :45 - :30 Bike (increasing intensity)
8 Romanian Deadlifts
6 Tall Muscle Cleans
20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)
8 Quarter Squat Reactive Jumps
Barbell Specific Prep
Slow Clean Pull
Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)
Power Clean (Not TnG)
-
2-3 Sets: Building Loads
Clean Pull
Low Hang Power Clean
TnG Power Clean
Power Clean (Every 90 seconds x 10 Sets
Clean Pull + Low Hang Power Clean + Tng Power Clean)
Starting @ 60% of 1RM Power Clean
Goal: Technique Proficiency, building to around 80-85% of Power Clean
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 with fast elbows and fast feet.
Modifications:
We can adjust to a clean deadlift to hang power cleans as the natural regression for this complex.
For athletes with movement limitations look to tackle this complex with dumbbells and increase the volume slightly so they still get a stimulus.
"Ventura, Ace Ventura" (AMRAP - Reps)
12:00 EMOM
minute 1: Max Power Cleans
minute 2: Rest
minute 3: Max Calorie
minute 4: Rest
Power Cleans: Working @ 80% of the Max you hit for the Complex Today
Goals: 6+ Reps on Power Cleans, 21/12+Cal Row or Ski or 18/13+ Cals Bike
Stimulus: Battery Work and Quad Stamina
RPE: 8/10
Primary Objective: Maintain Power Cleans on the 10 sec mark
Secondary Objective: Increase calories on each set