12Oct
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
Warm-up (Checkmark)
General Prep
2 Sets: For Quality
:40 Echo Bike
10/10m Lateral Shuffle
8 Bar Kip Swings
8 Ring Rows
10 Air Squats
:15 Wall Facing Handstand Hold
Specific Prep / Primer
5/4 Calorie Bike
2 Shuttle Runs
5 Pull-Up or Modification (Banded Strict Pull-Ups / Jumping Pull-Ups)
5 Goblet Squats @ working loads
1 Wall Walk
"When I Come Around" (AMRAP - Rounds)
40:00 EMOM
minute 1: 13/9 Bike
minute 2: 6 Shuttle Run
minute 3: 15 Pull-Ups
minute 4: 15 Kettlebell Goblet Squats
minute 5: 3 Wall Walks
Kettlebell Goblet Squat: (Rx53/35, S 44/26)
Shuttle Run: 25/25ft
Wall Walk: 10 in from the Wall
Score: Competed Minutes (For example, if all work is completed as prescribed, score is 40 rounds).
Goal: Sustain consistent pacing and complete all movements inside :45 seconds
Stimulus: Long, aerobic stamina builder with muscular endurance. High-volume durability under moderate fatigue.
RPE: 6-7/10 early, rising to 8/10 by the final rounds due to accumulated fatigue.
Primary Objective: Hold quality movement standards across all stations while staying under :45 of work each round.
Secondary Objective: Maintain aerobic and set consistency with little to know drop off in output.
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
11Oct
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
Warm-up (Checkmark)
General Warm-Up
3 Sets: For Quality
1:00 Row bike or ski
15 Banded Pull Aparts
5 Inchworm Push-Ups
10 Hollow Rocks + 10 second Hollow Hold
5/5 Single Arm Dumbbell High Pull
5/5 Single Arm Dumbbell Strict Press
Specific Prep
2 Sets:
4 Bench Press
6 GHD Sit-Ups
6 Alternating Dumbbell Hang Snatch
6/4 Cals
Building to working loads and range of motion
“Boulevard of Broken Dreams” (Time)
5 Rounds for Time, as 4 Person Waterfall
20 Bench Press
20 GHD Sit-Ups (A: v-ups)
20 Alternating Dumbbell Hang Snatch
20/14 Cal Row or Ski or 14/10 Cal Bike
Barbell Bench: (Rx135/95, S 115/75)
Dumbbell: (Rx50/35, S 40/25)
Score: Time
Time Cap: 35:00
Goal: 24:00-30:00
Stimulus: Team-based conditioning with a push–pull–core combo under aerobic pressure. The waterfall format demands athletes maintain consistent pacing without major drop-off.
RPE: 8/10
Primary Objective: Hold consistent split times across all 5 rounds with clean execution of the bench and snatch.
Secondary Objective: Minimize transition time between stations while maintaining quality on GHD/core work.
10Oct
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)
HomeGrown AthletX - Functional Fitness
Warm-up (Checkmark)
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
:30 Glute Bridge Iso Hold
General Movement Prep
2 Sets: For Quality
8 Alternating Box Step-Ups + 4 Box Jumps
8/8 Single-Leg Barbell Romanian Deadlift
10 Dead-Bugs
10 Bird-Dogs
Specific Deadlift Prep and Build
5 Deadlifts with Barbell off the floor
3 Deadlifts @ 50-55%
3 Deadlifts @ 60%
Then put starting loads on the barbell to have a 15:00 clock going
Conditioning Primer (1 Round @ 50–60% Effort)
Adjust to working loads on the Deadlift Bar
then...
4 Deadlifts
4 Box Jumps
2 Deadlifts
2 Box Jumps
Deadlift (Take 15:00 minutes
Establish a 3RM Deadlift)
G oal: 90% of 1RM
Movement Adjustments (If Needed)
- Hex Bar Deadlift: More upright torso, change of torso angle
- Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back
- Block Deadlift: Adjusting to shorter range of motion
- Barbell Hip Thrust: Hits glutes and hamstrings with no lower back
Level 1: 4 Sets x 5 Reps @ 6 RPE, Focusing on 2121 Tempo
"Give Me Novacaine" (Time)
For Time
9-15-21-15-9
Deadlifts
Box Jumps
Barbell: (Rx 225/155, S 165/125)
Box: (Rx24/20, S 20/16″)
Score: Time
Time Cap: 15:00
Goal: 6:00–10:00
Stimulus: Posterior chain stamina and lower body muscular endurance tester.
RPE: 8–9/10
Primary Objective: Move deadlifts in efficient sets. The goal today will be to keep to 3 sets or less.
Secondary Objective: Maintain a quick but safe rhythm on box jumps. The focus should be to maintain a pace of 10+ reps per every 30 seconds.
10Oct
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)
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
1000 m row w/ partner
Stretches:
Scorpion
Bird dog
Cat cow
Inchworm
Straight leg kicks
Supine twist
pvc pipe stretches
Power Snatch (5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 rep
1 rep)
Happy Friday UAF athletes! (Checkmark)
3x
10 cal row
5 burpees over the rower (knee burpees)
Rest!!!
5 min AMRAP
12 db snatch
15 sit-ups
09Oct
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)
HomeGrown AthletX - Legends
Metcon (No Measure)
Warm-up
12/12 Paloff press
12/12 Wood chops
Partner training
200 seated knee raises (I GO - YOU GO)
200 Sit/stand
200M farmers carry (weighted)
****
200M farmers carry (weighted)
200 Sit/stand
200 seated knee raises
09Oct
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)
HomeGrown AthletX - HGX-FIT
A: Metcon (Checkmark)
6 sets: Complex
3 Pendlay rows + 5 Bent over rows
**Do not reset between movements
80% of your lowest lift
Then..
4 sets
8/8 DB Renegade rows
8/8 DB SA Seated Arnold press
8/8 DB Bent over rows
12/12 DB SA rear delt raises
***
4 sets
Complex: 8 DBs shrugs + 100' DBs Farmers carry
**B/T sets: 25 Vups