12Jun
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
Mobility and Activation Work
2 Sets: For Quality
1:00 Cardio Choice
:30/:30 Banded Front Rack Mobility :
:30/:30 Banded Hip Distraction
:30 Elevated Prayer Stretch
Specific Movement Prep
3 Sets, Building Complexity and Loading
1 Wall Walk + :10 Nose to Wall Handstand Hold
10 Medball Front Squats / Wall Balls
12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs
5 Barbell Push Press
5 Barbell Front Squats
Strength Superset EMOM
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 3 Push Press
Station 2: 3 Front Squat
Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day
Stimulus: Absolute Strength Development and Test
Cues:
Front Squat: Root through the feet, push up through the elbows and flex the belly.
Push Press: Vertical dip and drive, keep the elbows underneath and slightly in front of the bar, and finish strong overhead with the bar centered over midline.
Modifications:
For the Front Squats we can look to move to a Back Squat if mobility is an issue, or move to goblet squats for those just learning the mechanics of the squat while also reinforcing similar bracing positions.
For the Push Press, let’s initially look to move to Dumbbell Push Press as the primary scale for those with movement limitations. We can also adjust to an incline bench press or landmine press if it's the range of motion that is creating the biggest limitation or pain here.
Push Press (Record the Heaviest Set of 3)
Front Squat (Record the Heaviest Set of 3 for the Day)
Walking on Walls (Time)
For Time
5 Wall Walks
15 Wall Balls
20 Box Jump Overs
30 Wall Balls
20 Box Jump Overs
15 Wall Balls
5 Wall Walks
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Box Height: (Rx24/20, S 20/16″)
*(Re-Test from 6-13-2024)
Goal: 4-7 minutes
Time Cap: 10 minutes
Stimulus: Shoulder / Quad Interference and Muscular Stamina
RPE: 8.5/10
Primary Objective: Complete each set of Wall Walks in under 1:00
Secondary Objective: Look to cycle the Wall Balls in sets of 10+ reps on each set, while still maintaining a solid pace of 20 box jumps / minute.
12Jun
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 - HGX-FIT
A: Bench Press (Every :90sec
6 x 8 at 70-75% of 1RM)
B: Metcon (No Measure)
5 sets: SA DB
10/10 DB Bench press
10 DB Pullover
10 Bench/box dips
20 Incline push-ups (from the bench)
****
EMOM: Core
Abmat sit-ups
Vups
Russian twist (weighted)
Ceiling crunches (weighted)
Ankle touches
Flutter kicks
Scissor kicks
Hollow rock
Knee raises with a twist (from the rig) - 2min
12Jun
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 - Legends
Metcon (No Measure)
Partner training:
15min ~
Barbell from the rig to the floor and back
Working on our legs and not our lower back
****
One DB.
10 RDL
10 Hang power cleans (to the shoulder)
10 Shoulder to overhead
100M Farmers carry (overhead)
Then…switch to other side
11Jun
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, Activation, and Mobility
400m Run
--
1-2 Sets:
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Hollow Rocks
10 Alternating V-Ups
10 Scapular Pull-Ups
:15 Tuck L-Hang
Specific Prep
Hang Muscle Snatch (Empty Barbell)
Hang Power Snatch (Empty Barbell)
8 Bar Kip Swings
Low Hang Muscle Snatch (Empty Barbell)
Low Hang Power Snatch (Empty Barbell)
4 Kipping Knees to Chest
4 Kipping Toe to Target or Alt Toes to Bar
4 Toes to Bar or Scaling Mod
--
Then Build Towards Working Loads on Barbell
“Sentinel Storm” (3 Rounds for reps)
For Max Reps
3 Sets:
8:00 AMRAP
1000m Run
25 Toes to Bar
- Max Power Snatch
Rest 4:00 b/t sets
Barbell: (Rx 115/75, S 95/65)
Goal: Accumulate 10–20 power snatch / set (Total of 50 Reps +/- 5-10)
Stimulus: Gritty aerobic threshold effort with midline and grip interference into high-skill barbell cycling
RPE : 9/10
Primary Objective: Maximize barbell time by pushing the run and toes-to-bar efficiently without redlining. We are looking to complete the run right around that 5:00 mark.
Secondary Objective: Maintain clean, consistent power snatch technique under fatigue—fast singles are ideal
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
10Jun
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 - HGX-FIT
Metcon (No Measure)
5 sets
10 DBs Chest supported incline rows
10 Yates rows (135/105)
10 DBs Bent over rows (50/35)
10 Pendlay rows (135/105)
***
4 Supersets:
15 Banded tall kneeling lat pulls
15 BB bicep curls
15 BB skull crushers
***
3 Supersets
15 BB tricep ext
15 BB reverse curls
15 DB preacher curls (elbows press against stomach)
10Jun
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
:30 Jump Rope
6 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
:15 Dead-Hang + :15 Active Hang
10 Ring Rows
Weighted Pull-ups (Every 2:00 x 5 Sets
3 Reps for Max Load)
Start at a moderate heavy load and increase to a max for the day
Goal: Building to 90% of 1RM (If you tested the 1RM from a few months ago or have that logged)
Stimulus: Gymnastics Absolute Pulling Strength
Cues:
Start with an active lat position by retracting your shoulder blades to start each pull-up.
Modifications:
Look at levels as good options for the day
"Trinity" (5 Rounds for time)
Every 3:00 x 5 Sets
50 Double Unders (A: 100 singels)
15 DB Bench Press
10 Burpee Pull-Ups
Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval
Stimulus: Upper body stamina and high-skill density with aerobic repeatability
RPE: 8/10
Primary Objective: Move through the bench press unbroken or in 2 quick sets to maintain round consistency
Secondary Objective: Control breathing during the double unders to preserve grip and push the pace on the burpee pull-ups. The goal is to complete the Burpee Pull-Ups in under 1:00.
General Prep
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch