22Jun
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
UAF Buddy Competition July 20th 1-3pm
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets, For Quality
1:00 Cardio Choice
6/6 Half Kneeling Kettlebell Windmill
10 Scapular Push-Ups + 10 Plank Shoulder Taps
6/6 Single Arm Rotational Ring Rows
10 Ring V-Outs
Specific Barbell Prep
3 Sets, building to working loads
1 Pause Bench + 3 Bench Press
Bench Press (Pause Bench Press + Bench Press
Every 2:30 x 5 Sets
Set 1: 1+4 @ 70%
Set 2: 1+4 @ 70%
Set 3: 1+3 @ 75%
Set 4: 1+3 @ 75%
Set 5: 1+2 @ 80%
Pause :01 on the Pause Bench Press
5 Medball Chest Pass After Each Set of Bench)
% of 1RM Bench Press
Stimulus: Absolute Strength and Control
Cues:
On the Pause Bench Press, focus to pause with tension and then have speed off the chest.
For all Bench Press, think about pulling the bar apart and down before engaging your back and glutes to press on each rep.
Modifications:
Look to substitute floor press or dumbbell press as the primary alternative today.
“The Way You Move” (Time)
For Time:
Buy-In: 100 Double Unders
---
3 Rounds
20 Renegade Rows
25/20 Dumbbell Deficit Push-Ups
--
Cash-Out: 100 Double Unders
Dumbbells: (Rx50/35, S 40/25)
--
Goal: 9:00–13:00
Time Cap: 15:00
Stimulus: Upper Body Stamina / Midline Integrity Under Volume
RPE: 8/10
Primary Objective : Stay efficient on push-up volume while maintaining quality big sets on the renegade rows
Secondary Objective : Complete double unders with minimal breaks to preserve total time. Look to go 50-50 or 25-25-25-25.
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
21Jun
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
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Functional Fitness
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
Partner Rowing Golf (Time)
1000m Row, For Time
Alternate Partners @ every 100m. Athlete 1 will be rowing until 100m, then athlete 2 rows until 200m and so on for the duration of 1000m. There is a catch however. At the 100m mark, if the rower rolls to 102 then both athletes must do 2 burpees prior to switching back on the rower. Then athlete 2 will row and stop rowing somewhere around 15-20m shy of the 200m mark. If the rower then rolls to 197m, both partners will again need to do 3 burpees. Now athlete 1 will get on the rower and row to the 300m mark. If they hit the mark dead on, no burpees need to be done and partners can again switch and go to the next 100m mark. This will continue for the duration of the workout until you reach 1000m. And yes if you are over or under at 1000m the workout will finish with burpees.
Specific Prep and Primer
5 Dual Kettlebell Front Squats @ moderate load
2 Partial Wall Walks
5 Dual Kettlebell Front Squats @ working load
2 Full Wall Walks
“ATLiens” (AMRAP - Rounds and Reps)
20:00 Partner AMRAP
300/250m Row
10 Dual KB/DB Front Squat
3 Wall Walks
KB: 2 x (Rx53/35, S 44/26)
DB: 2 x (Rx50/35, S 40/25)
*Alternating Full Round with a Partner for Rounds + Reps
Goal: 8–10 Total Rounds (4–5 per partner)
Stimulus: High Intensity 1:1 Intervals and Midline + Quad Stamina
RPE: 7.5–8/10
Primary Objective: Consistent, unbroken movement on squats and wall walks (this means not stopping here to rest on the floor)
Secondary Objective: Keep transitions sharp and rowing pace steady across rounds
Core Finisher (AMRAP - Reps)
5 Sets: For Quality
:30 Flutter Kicks
Rest :15
:30 Scissor Kicks
Rest :15
:30 Tall Plank Knees to Elbows
Rest :15
20Jun
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
UAF Buddy Competition July 20th 1-3pm
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Stretching:
Updog/down dog
Cat cow
Thread the needle
Air squats
Cossack squat
Leg swings
2x:
:30 shuttle run
:30 jumping jacks
:30 jump rope
Hang Power Snatch
Power snatch and 2 hang power snatch
Metcon (No Measure)
3-4x through:
4 devil's press/Dallas 8 dual kb swings
100 ft db high/low carry/Dallas hold
24 jump rope/48 split rope
Rest 1 min and repeat
20Jun
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
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Functional Fitness
Body Heat & Mobility Flow
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Hanging Dead Hang or Scap Pull-Up Hold
:30 Wrist & Forearm Stretch (on floor)
General Prep
2 Sets:
4 Burpees
6/6 Dumbbell Hang Muscle Snatch
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Barbell Overhead Squats
Specific Barbell Primer
2 Sets w/ Empty Barbell
3 Position Muscle Snatch
3 Position Power Snatch
3 Position Squat Snatch
Snatch (3 Position Snatch
High Hang + Hang + Floor
Every 90 seconds x 8 Sets
1+1+1
*Can drop the bar on the 3rd rep when lifting from the floor.
*These are ideally all performed as a squat snatch. )
-
Looking to start at 60% and keep the majority of the sets between 65-75%
Do not exceed 80% today
Stimulus: Technique / Speed Strength and Power
Cues:
For the high hang, really work on a vertical dip and drive through the bar with a strong finish. We will be looking to accelerate up and through the bar with a quick turnover into the catch. This is the limiter of the complex and will dictate the load for the rest of the lifts.
For the hang snatch, focus on staying over the bar at the knee and loading the hamstrings before coming back to the hip and through extension.
Put it together from the floor with a strong drive through the floor, acceleration past the knee, and violent vertical extension through the hip.
Modifications:
We can look to keep this as a 3 pos power snatch + overhead squat to work on dynamic positions without catching dynamically in the Overhead Squat.
“Player’s Ball” (Time)
4 Sets: For Time
15 Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: 1:15–2:00 per set / Total Time: 7-11min
Time Cap: 15min
Stimulus: Grip Fatigue Management / Upper Body Interference
RPE: 8.5/10
Primary Objective: Keep Pull-Ups fast and controlled, ideally unbroken
Secondary Objective: Maintain sharp mechanics on Devil’s Press despite fatigue
19Jun
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
UAF Buddy Competition July 20th 1-3pm
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
180 seated knee raises (I GO - YOU GO)
***
Together:
200M Farmers carry (high/low)
10/10 DB Bent over rows
200M Farmers carry (front rack)
10/10 DB shoulder to overhead
200M Farmers carry (suitcase)
15/15/15/15 Banded single arm lat pull (right, left), together and face pulls
***
180 seated knee raises
19Jun
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
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Functional Fitness
General Prep
3 Sets: For Quality
1:00 Cardio Choice
:30 Wall Lean March
10 Knee Hug + Lunge and Twist
:30 Dead-Bugs
:30 Bird-Dogs
Primer
1x Through
14/10 Cal Row or Ski or 10/7 Cal Bike
12 GHD Sit-Ups
200m Run
*Practice Flow of Workout and Structure of Delayed start for Class
"Hey Ya" (4 Rounds for time)
Every 6:00 x 4 Sets
20/14 Cal Bike
25 GHD Sit-Ups
400m Run
Goal: Sub 5:00 per set
Score: Average Time / Set
Stimulus: Mixed Monostructural Stamina / Midline Resilience
RPE: 8/10
Primary Objective: Hold consistent pacing across all 4 sets
Secondary Objective: Push the pace on the run while maintaining GHD quality and bike intensity
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon