24Oct
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)
2x:
10 plank ball rolls
10 jumping jacks
10 wb over the rig
100 m run w/ wb
Hang Power Clean (6x4)
Partner WOD AMRAP (Checkmark)
12 cals bike
20 hang db cleans
250 farmer's carry
20 sit-ups
*Split work w/ partner
23Oct
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 + 3 Bent over rows
**Do not reset between movements
85-88% of your lowest lift
Then..
3 sets
8 BB Yates rows
8/8 DB Renegade rows
15 Banded lat pulls (from the rig post)
***
3 sets
8 BB Bicep curls
8 BB Reverse curls
12 BB Drag curls
10 DB SA Preacher curls
23Oct
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
2:00 Cardio Choice
:30 Puppy Dog Pose
2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold
:30/:30 Active Pigeon Pose
General Prep
2 Sets: For Quality
9/7 Cal Row Ski bike
3 Shuttle Run
1 Wall Walk + :15 Nose to Wall Handstand Hold
8 Barbell Romanian Deadlifts
Specific Prep
- Tackle 2 Wall Walks practicing form.
- Build to working loads over the course of 2-3 sets on Deadlifts
then a quick primer before hitting the workout.
-
1 Wall Walk
2 Shuttle Runs
4/3 Cal Row Ski or Bike
3 Deadlifts
Accessories (Checkmark)
For Quality
4 Sets
:30 Nose to Wall Handstand Hold
:30 Sorenson Hold or superman holds
"Resonance" (AMRAP - Rounds)
28:00 EMOM
minute 1: 3 Wall Walks
minute 2: 6 Shuttle Runs
minute 3: 15/12 Cal Row or Ski or 11/8 Cal bike
minute 4: 10 Deadlifts
Barbell Load: 225/155lb, 102/70kg
Shuttle Run: 25/25ft
Wall Walk: 10in from the Wall
Score: Rounds Completed
Goal: Complete each movement within :45–:50 per minute to maintain steady intensity.
Stimulus: Posterior chain and midline stamina under cyclical fatigue; blending skill, strength, and aerobic capacity.
RPE: 7.5–8.5/10
Primary Objective: Hold consistent pacing and movement quality across all seven rounds.
Secondary Objective: Avoid breakdown in wall walks and maintain deadlift form while fatigued.
23Oct
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 (Checkmark)
Group training: 3 groups
Group 1: 500m weighted walk
Group 2: Ring rows/ring push-ups (10 reps - keep rotating)
Group 3: Banded lat pulls/paloff press (10 reps - keep rotatiing)
22Oct
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
:30 Jump Rope Practice
8/8 Single-Leg Glute Bridge March
6 Dual Dumbbell Muscle Cleans
6 Dual Dumbbell Front Squats
12 Alternating Reverse Lunges (Round 1 BW, Round 2 with Dumbbells )
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%
Then put working loads on the barbell
Conditioning Primer (1 Round @ 50–60% Effort)
Go over Dumbbell Squat Cleans and Overhead Walking Lunges then tackle primer.
20 Double Unders or 40 Single Unders
5 Dumbbell Squat Cleans
15/15ft (4.5/4.5m) Single Arm Overhead Walking Lunges
Front Squat (Weightlifting Variable Reps & Sets)
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)
Equilibrium (4 Rounds for time)
For Time
Every 4:00 x 4 Sets
50 Double Unders (A: 70 singles)
10 Dual DB Hang Squat Cleans
25/25ft Single Arm KB/DB Overhead Walking Lunge
Dumbbells: 2 x (Rx50/35, S 40/25)
Kettlebell: (Rx53/35, S 44/26)
Goal: 2:30–3:15 per round, finishing with consistent pacing across all three sets.
Stimulus: Midline stability, leg endurance, and coordination under moderate fatigue.
RPE: 8/10
Primary Objective: Complete each set at a repeatable pace with unbroken sets or close to unbroken sets with controlled rhythm and breathing
Secondary Objective: Maintain tight overhead positioning and balance during the lunges to preserve efficiency.
21Oct
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 (Checkmark)
Warmup with PVC
Partner training
2-3 Rounds
60 Burpee/stand with DB shoulder to overhead
60 Sit/stand
60 Knee raises
100M Farmers carry (weighted)