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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

2 Sets: For Quality

200m Run

10 Air Squats

10 Alternating Cossack Squats

:15 Dead Hang + :15 Active Hang

4-6 Strict Knee Raises

5 minutes Toes to Bar Skill Work

-

Specific Barbell Prep

5 High Hang Muscle Clean

3 Front Squats

3 Back Squats

-

3 Tall Squat Cleans

3 Back Squats

-

3 Hang Squat Cleans

3 Back Squats

-

Then Build to Working Loads on the Barbell

Primer

200m Run

3 Hang Squat Cleans

5 Toes to Bar

3 Back Squats

*Barbell @ Working Loads

"Something's Gotta Give" (Time)

For Time

400m Run

30 Hang Squat Cleans

400m Run

50 Toes to Bar

400m Run

30 Back Squats

400m Run

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

400m Run =(A: 27/22 Cal Bike)
Score = Time

Goal: 16:00-22:00

Time Cap: 25:00

Primary Objective: Build aerobic capacity while maintaining mechanical efficiency on barbell movements. Develop leg and midline stamina under moderate fatigue.

Secondary Objective: Practice smooth transitions between modalities. Reinforce rhythm and pacing across repeated running intervals.

Optional Accessories (Checkmark)

For Quality

3 Sets

12 Dumbbell Reverse Lunges (each leg)

20 Alternating L-Sit Leg 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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

1:30 Machine Choice

-

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

10 Down Dog to Up Dog

10 Down Dog Toe Touches

:30 Glute Bridge Hold

2 Sets: For Quality

8 Barbell Romanian Deadlifts

8 Barbell Strict Press

:20 Barbell Overhead Hold

8 Alternating Archer Push-Ups

8/8 Single Leg Glute Bridge (2 sec Pause on Each Rep)

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press (10 minutes)

Work up to working loads on Deadlift over 3 Sets x 3-4 reps

--

1 Round

8/6 Calorie Bike Row or Ski

5 Deadlifts @ Working Loads

5/4 Push-Ups

Bench Press (Weightlifting Variable Reps & Sets)

Focus: Tempo-controlled descent and tight scapular setup.

Modifications:

- Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement

- If any alternatives are needed beyond that, let's look to the landmine press for extra movement modifications for the shoulder.

"As Good As It Gets" (Weight)

16:00 EMOM

Minute 1: 12/9 Cal Bike or 15/12 Cal Row or Ski

Minute 2: 10 Deadlifts @ 60% 1RM

Minute 3: 20/15 Push-Ups

Minute 4: Rest
Score: Deadlift Load / Completion

Stimulus: Aerobic strength and muscular endurance

RPE: 7–8/10 — Hard but controlled effort. Athletes should feel challenged but never redline. The goal is repeatable effort, not max intensity.

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)

Ladder!

Back Squat (5x5)

Give Em Pumpkin to Talk About (Checkmark)

Partner AMRAP

20 pumpkin squats

20 pumpkin sit-ups

20 pumpkin box step overs

20 pumpkin wb shots

200 m pumpkin carry

***Any time your “pumpkin” touches the ground, 5 burpees for both partners!

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

Metcon (Checkmark)

4 sets: 20min time cap

8/8 DB Bulgarian split squats (45 degree/glute and hamstring)

8/8 DB Cossack squats

8/8 DB Curtsy lunge

*****

15min window

5 sets (6-8 reps)

Seated BB Military press

**Find your working load - not based on percentages

*****

Finisher: 3x10

Angle delt raises

Rear delt 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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality

1:00 Row

10 Cossack Squats

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

10 Alternating Box Step-Ups

Specific Barbell Prep

Warm-Up Barbell Back Rack Reverse Lunges (From the Rack)

3 Sets x 5/5 Working Up to Prescribed Loading for the Day

Rest 30-60 seconds between sets on build up loading

Back Rack Reverse Lunges (3 Rounds for weight)

For Load:

Every 3:00 x 3 Sets

10/10 Reverse Lunges @ ~45-55% of 1RM Back Squat
Modifications:

- For those that have the lunge create a problem for the knees, let’s look to adjust to a Back Rack Step-Up to 20in box or we can adjust to a traditional back squat for 3x12 @ 55% of 1RM

Level 1 / New Athletes:

Every 2:30 x 4 Sets

6/6 Reps @ 6-7 RPE (Relative Perceived Exertion)

*This is a movement that would be better with a more limited rep range in order to focus on form for newer athletes.

"Flux" (AMRAP - Rounds and Reps)

12:00 AMRAP

500/450m Row

20/15 Push-Ups

20 Single Dumbbell Step-Overs

Box Height: (Rx24/20, S 20/16″)

Dumbbell: (Rx50/35, S 40/25)
Score: Rounds + Reps

Goal: ~3 Rounds

Primary Objective: Hold consistent round splits and avoid early tricep fatigue from push-ups.

Secondary Objective: Move smoothly across the box with efficient step-overs and minimal transition time.

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

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

View Public Whiteboard

Warm-Up Flow (Checkmark)

200m Run

--

:30 Up Dog to Down Dog

:30/:30 Active Pigeon Pose

:30/:30 Samson Stretch Hold

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

2 Sets:

8 Tall Muscle Clean and Press

8 Russian Kettlebell Swings (R1) / American Kettlebell Swings (R2)

8 Scapular Pull-Ups (R1) / Kip Swings (R2)

8 Ring Rows or 4 Strict Pull-Ups

Barbell Warm-Up

3 Sets

Clean and Jerks, building to working loads

*Start with light weight plates on the barbell that bring the bar off the floor and work on movement up through the hips, keeping the bar close.

Primer:

100m Run

4 Clean and Jerks

100m Run

8 American Kettlebell Swings

4 Pull-Ups

"Grace Meets Helen" (Time)

3 Rounds for Time

200m Run

10 Clean and Jerks

200m Run

21 American Kettlebell Swings

12 Pull-Ups

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

American KB Swings: (Rx53/35, S 44/26)
Score: Time to complete

Time Domain: 11:00–15:00

Time Cap: 20:00

Primary Objective: Hold consistent splits across all rounds with clean transitions between modalities.

Secondary Objective: Complete each set of clean and jerks in under 1 minute and the kettlebell swings unbroken.

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose