02Nov
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)
This or That
Deadlift (5x3 build over sets)
AMRAP w/ partner (Checkmark)
Split work except run together
8 rope pull to stand (or :15 plank hold)
10 wall walks (inchworm w/ push-up)
20 db box step up (db box transfer)
400 m run together or machine
01Nov
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
Warm-Up Flow (Checkmark)
Body Heat and Activation
2 Sets
10 Bend and Bows
10 Bootstrap Squats
10 Bird Dog From Crawling
6 Inchworm Push-Ups
10 Down Dog Toe Touches
Rowing Golf
- Row to 1000m with a partner, alternating every 100m
- The goal is to roll into 100m directly on the dot so that you hit 100m - 200m - 300m not being over or under.
- If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.
Specific Prep
2 Sets
6 Synchro Abmat Sit-Ups
6 Synchro Dumbbell Snatch
2 Wall Walks (Each)
*Goal here is to get used to working together, prime the system a bit and build to working loads on the dumbbell snatch
"A Few Good Partners" (Time)
With a Partner, For Time
120/90 Cal Row or Ski (Split) 95/75 Cal Bike
1000m Run (Together)
80 Synchro Abmat Sit-Ups (Together)
60 Burpees (Split)
40 Synchro Alternating Dumbbell Snatch (Together)
20 Wall Walks (Split)
Dumbbell: (Rx50/35, S 40/25)
Wall Walk to 10in
Goal: 25-30 minutes
Time Cap: 40 minutes
Stimulus: This workout develops aerobic endurance, midline control, and teamwork efficiency. It blends synchronized and split efforts, requiring steady pacing and communication. The row and run build shared aerobic output, while the sit-ups, snatches, and wall walks challenge coordination and body control under fatigue.
RPE: 7–8/10 — Sustained effort that never fully redlines. Both partners should stay moving and trade off just before form or rhythm breaks down.
Primary Objective: Work on having good communication and splitting the work in a way that allows for the most consistent movement and limited rest time.
Secondary Objective: Fast transitions between movements and partner switches
Optional Core Burnout (Checkmark)
With a Partner:
3 Rounds (Alternate Work for 3 Rounds Each)
Partner 1: 15 Weighted Russian Twists
Partner 2: Plank Hold
Then switch
31Oct
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 Flow (Checkmark)
Mobility Prep and Activation
20 Lateral Line Hops
: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
6 Alternating Box Step-Ups + 6 Box Jumps
6 Tall Muscle Cleans
6 Front Squats
6 Push Press
6 Scapular Pull-Ups + 6 Bar Kip Swings
Specific Front Squat Prep and Build
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~45-50%
3 Reps @ ~50-55%
3 Reps @ ~55-60%
Then put working loads on the barbell
Conditioning Prep and Primer (After Squats)
5 minutes of Kipping Pull-Up / Butterfly Pull-Up Progression Practice and Movement
-
2 Sets
3 Thrusters
4 Pull-Ups
5 Box Jump Overs
*Getting Flow and Movement
Front Squat (Weightlifting Variable Reps & Sets)
Focus: Drive through full foot, maintain upright torso and tension in the front rack.
Modifications:
- For back pain or knee pain let's consider moving to a box squat or split squat variation.
- For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary
Level 1 / New Athletes:
Every 2:30 x 4 Sets
8 Reps @ 6-7 RPE (Relative Perceived Exertion)
"Here's Johnny" (Time)
5 Rounds for Time
8 Thrusters
12 Pull Ups
14 Box Jump Overs
Barbell: (Rx 95/65, S 75/55)
Box Height: (Rx24/20, S 20/16″)
Score = Time
Goal: 7-11 minutes
Time Cap: 15 minutes
Stimulus: A fast, full-body conditioning piece that blends barbell cycling, gymnastics pulling, and plyometric work into a sustained anaerobic threshold.
RPE: 9/10 — Hard / High Power Output sustainable sprint. You should feel slightly ahead of your breathing for most of the workout, then push through the final round.
Primary Objective: Unbroken Movements throughout Reinforce barbell-to-gymnastics transitions under fatigue.
Secondary Objective: Train pacing awareness through consistent split times per round. Develop breathing efficiency during cyclical, high-output conditioning.
31Oct
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)
Row 1000 meters w/ a partner, switching whenever you want
Thruster (5 thrusters
5 thrusters at a heavier weight
3 thrusters
3 thrusters at a heavier weight
2 thrusters at your heaviest weight)
Finding the Light (Checkmark)
3x:
20 db thrusters
20 jump rope, split rope or line hops
10 burpee box step ups (Dallas 10 floor burpee/10 db transfers)
20 jumping pull-ups or ring rows
One partner will be in a blindfold and be guided by their partner.
Then switch.
30Oct
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: Deadlift (15min to est 3RM
*Immediately after*
5x8 at 70% )
B: Metcon (Checkmark)
3 sets
8/8 DB Bulgarian split squats (45 degrees/glute and hamstrings)
****
3 sets
8 BB Reverse curls
8 DBs Hammer curls
8 DBs Zottman curls
8 DBs Bicep curls (against wall)
30Oct
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 Flow (Checkmark)
:30 Cardio Choice
8 Bend and Bows
8/8 Quadruped Thoracic Rotations
:20 Extended Reverse Plank Bridge
:30 Cardio Choice
:15/:15 Scorpion Stretch Hold
2 Sets
:30 Cardio Choice (Alternate Machines)
6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swing
:15/:15 Single Arm Kettlebell Overhead Hold
Primer
5/4 Ski or Row
6 American Kettlebell Swings
5/4 Bike
25/25ft (7.5/7.5m) Single Arm Overhead Carry
"Redrum" (10 Rounds for time)
Every 3:00 x 10 Sets
9/7 Cal Ski or Row
9 American Kettlebell Swings
9/7 Cal Bike
50/50ft Single Arm Overhead Carry
Kettlebell: (Rx53/35, S 44/26)
Score = Time
Goal: Sustain consistent, repeatable pacing across all 10 rounds. Each interval should be completed in approximately 1:45–2:15, leaving a short recovery window before the next set begins. Athletes should aim to keep total output steady across all rounds with minimal drop-off.
Stimulus: Aerobic power and shoulder endurance under controlled fatigue. The combination of cyclical machines and overhead stability work builds aerobic efficiency while challenging grip, posture, and midline control.
RPE: 7–8/10 — Maintain strong but sustainable pacing. Each round should feel challenging without reaching redline intensity.
Primary Objective: Develop aerobic repeatability through controlled intervals. Reinforce shoulder and midline endurance under dynamic loading.
Secondary Objective: Improve grip stamina and unilateral control through overhead carry work. Train efficient transitions between movements.
Accessories (Checkmark)
For Quality
3-4 Sets
150ft andbag Carry, For Load
:45 Weighted Forearm Plank