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 - HGX-FIT

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Push/Pull (No Measure)

EMOM 2min - Each movement at 80-82% of 1RM

5 sets

5 Strict Shoulder press

5 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 - Legends

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Metcon (No Measure)

Partner training: Optional

Complete all reps/movements with one arm.

15 DB bent over rows

15 DB swings

15 DB high pulls

15 DB shoulder to overhead

2min of rowing or ski erg

Then repeat with the other arm.

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)

General Warm-Up

8-12 EMOM, 2-3 sets

Minute 1: Cardio Choice

Minute 2: 10 Russian Kettlebell Swing + 10 Goblet Squats

Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in

Minute 4: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World's Greatest Stretch

Round 3: :60 Thoracic Squat Rotations

Specific Warm-Up:

5 Back Squats @ 50-55%

5 Back Squats@ 55-65%

3 Back Squats @ 65-70%

3 Back Squats @ 70-75%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Back Squat

Adjust to working loads for Back Rack Reverse Lunges

-

4 Back Rack Lunges

100ft (30m) Farmers Carry

6/4 Calorie Row

6-8 Wall Balls

Back Squat (Every 2:00 x 6 Sets
2 Back Squats @ 80% of 1RM
)

Movement Adjustments (If Needed)

- Box Squat: For Knee Pain While Keeping Loading

- Split Squat: Adjust for disc issues, or lower back discomfort

- Barbell Hit thrust: Works Glute and Hamstrings while taking strain off knees and back

Level 1: 6 Sets x 4 Reps @ 6 RPE, Focusing on 2121 Tempo

"Load and Launch" (AMRAP - Rounds)

12:00 EMOM

minute 1: 12 Back Rack Reverse Lunges

minute 2: 200ft Farmers Carry

minute 3: 12/9 Cal Row or Ski or 9/7 Cal Bike

minute 4: 20 Wall Balls

Barbell: (Rx135/95, S 115/75)

Farmers Carry: KB's 2x (Rx53/35, S 44/26), or DB's 2 x (Rx50/35, S 40/25)

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score: Completion of prescribed work each minute

Goal: Keep all stations under 45 seconds

Primary Objective: Hold consistent output and quality positions across all 12 minutes.

Secondary Objective: Maintain unbroken sets on lunges and wall balls while staying smooth on the rower and farmers carry.

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

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)

Partner training

200 seated knee raises (I GO - YOU GO)

200 Sit/stand

200M farmers carry

****

200M farmers carry

200 Sit/stand

200 seated knee raises

***

Paloff press/Wood chops

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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A: Incline Bench Press (Weight)

Every 2min

5 x 5 at 75% of last week 2RM

***Same weight across the board

3 sets

8 DBs close grip incline press

8 DB incline flys

8 Hindu push-ups

B: Metcon (Checkmark)

3 Supersets:

10 BB bicep curls

10 BB tricep ext

***

10 BB reverse curls

10 BB skull crushers

***

25 Plate ceiling crunches

25 Seated knee raises

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)

General Warm-Up:

2:00 Cardio Choice

-

12 Alternating Box Step-Ups

12 Deep Lunge Mountain Climbers

10 Down Dog Toe Touches

8/8 Quadruped Thoracic Rotations

-

2 Sets: For Quality

8 Bradform Press with Lockout

6 Inchworm Push-Ups

4 No Jump Burpees

4 Box Jumps (Step-Down)

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-65%

3 Push Press @ 65-70%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Push Press

Adjust to working loads for Shoulder to Overhead

-

1 Wall Walks

2 Burpee Box Jumps @ Warm-Up Height

3 Shoulder to Overhead @ Working Loads

-

2 Wall Walks

4 Burpee Box Jumps @ Working Height

2 Shoulder to Overhead @ Working Loads

Push Press (Every 1:30 x 6 sets
3 Reps @ 75%)

Movement Adjustments (If Needed)

- Strict Press: Lowers loading, while still developing strength

- Dumbbell Push Press: Adjustment for range of motion

- Incline Dumbbell Bench Press: Adjustment for range of motion.

Level 1: 5 Reps @ 6 RPE across working on control in the dip and drive and a strong finish over midline.

“Push the Line” (AMRAP - Rounds and Reps)

8:00 AMRAP

2 Wall Walks

4 Burpee Box Jump

6 Shoulder to Overhead

Box Height: (Rx30/24, S 24/20″)

Barbell: (Rx155/105, S 125/85)
Goal: 5-7 Rounds

Score: Rounds + Reps

Primary Objective: Move steadily through all three elements while maintaining strong overhead positions under fatigue.

Secondary Objective: Keep movements unbroken and steady, managing positions.