04Nov
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)
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
HomeGrown AthletX - Functional Fitness
Warm-Up Flow (Checkmark)
General Prep and Mobility
2:00 Cardio Choice
-
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Tall Muscle Snatch
5 Overhead Squats
5 Snatch Lands to Power Position
Barbell Primer
w/empty barbell
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Position Hang Power Snatch (High Hang, Hang, Low Hang)
8 Back Squats
-
Then..
Build to Working Loads on Power Snatch and Back Squat prior to starting the workout.
"Inception" (16 Rounds for weight)
24:00 EMOM
minute 1: 5 Power Snatch
minute 2: 5 Back Squats
minute 3: Rest
Lifts @ 70-80% for Both Lifts
Power Snatch: Not TnG
Score = Sum of Total Loads
Goal: Maintain consistent bar speed and technical precision across all 8 rounds, building from 70-80% for both lifts
Stimulus: Strength and barbell control under moderate load, pairing explosive power with positional stability.
RPE: 7–8/10
Primary Objective: Develop consistent power output in the snatch while reinforcing leg strength and bracing in the back squat.
Secondary Objective: Prioritize barbell mechanics and great positions through both lifts.
[Inception: Levels] (16 Rounds for weight)
Level 2:
As prescribed
---
Level 1:
24:00 EMOM
minute 1: 5 Hang Power Snatch
minute 2: 5 Back Squats
minute 3: Rest
Lifts @ 7-8 RPE for Both Lifts
Power Snatch: Not TnG
---
Masters 55+:
As prescribed
---
Competitor:
As prescribed
---
Travel / Hotel:
24:00 EMOM
minute 1: 6-8 Dual Dumbbell Power Snatch
minute 2: 10 Dumbbell Front Squats
minute 3: Rest
Choice on Loads
Mobility (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets
12 Dual Dumbbell Sumo Deadlifts
15 Barbell Hip Thrusts
:30 Weighted Sorenson Hold
Choice on Loads
03Nov
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)
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
HomeGrown AthletX - Functional Fitness
Warm-Up Flow (Checkmark)
1:30 Bike Row or Ski
-
2 Sets
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
:20:20 Side Plank
6/6 Single Arm Kettlebell Clean
10 Air Squats
Rope Climb Skill Practice
+
Build to working loads for the Dual Kettlebell Front Rack Carry
Primer:
1 Rope Climb
50ft (15m) Dual Kettlebell Front Rack Carry
7/5 Cal Bike row or ski
"Interstellar" (5 Rounds for calories)
5 Sets
1:30 AMRAP
3/2 Rope Climbs
100ft Dual KB/DB Front Rack Carry
- Max Cal Bike, Row, Ski
Rest 1:30 b/t sets
Rope Climb: 15ft
Kettlebell: (Rx53/35, S 44/26), DB (Rx50/35, S 40/25)
Score = Sum Total Calories
Goal: 15/11+ Calories / Set
Stimulus: Grip and midline fatigue carried into aerobic power intervals.
RPE: 8/10
Primary Objective: Complete the rope climbs and carry quickly (~:45–:55) to allow max time on the bike.
Secondary Objective: Hold consistent calorie output across all five rounds within ±3-5 calories.
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
02Nov
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)
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
This or That
Deadlift (5x3 build over sets)
AMRAP w/ partner (Checkmark)
Split work except run together
8 rope pull to stand (or :15 plank hold)
10 wall walks (inchworm w/ push-up)
20 db box step up (db box transfer)
400 m run together or machine
02Nov
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)
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
HomeGrown AthletX - Functional Fitness
Warm-Up Flow (Checkmark)
General Warm-Up
3 Sets: For Quality
1:00 Cardio Choice
15 Banded Pull Aparts
5 Inchworm Push-Ups
10 Hollow Rocks + 10 second Hollow Hold
5/5 Single Leg Single Arm Dumbbell Romanian Deadlift
6 Minutes Form and Practice
Sumo Deadlift, Close Grip Bench and Renegade Rows
-
Specific Prep
3 Sets: Building to Working Loads
4 Sumo Deadlifts
4 Close Grip Bench Press
4 Renegade Rows
"The Departed" (2 Rounds for weight)
20:00 EMOM
Minute 1: 5 Sumo Deadlifts
Minute 2: 10 Close Grip Bench Press
Minute 3: 20 Renegade Rows
Minute 4: Rest
Sumo Deadlift @ 70%
Close Grip Bench Press @ 60%
Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Record Load of Sumo DL & Close Grip Bench Press / Completion
Goal: The aim is to maintain clean, technical execution of all lifts across all rounds, using the rest minute to recover just enough to preserve form and intensity.
Stimulus: Posterior chain recruitment and pressing endurance under controlled fatigue. The EMOM structure builds total-body strength density and postural integrity while forcing composure and breathing control between stations.
RPE: 6-7/10 Moderate to hard effort. Weight should feel heavy enough to demand focus but allow completion of all reps with perfect form throughout.
Primary Objective: Build structural balance between posterior and anterior chain. Reinforce proper hip engagement and core bracing under moderate fatigue.
Secondary Objective: Improve horizontal pressing strength and triceps endurance. Develop scapular stability and midline integrity during unilateral pulling.
Mobility (Checkmark)
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
02Nov
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)
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
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
*****
5 sets (8 reps)
Seated BB Military press
80% from last week working load
10/10 DB Shoulder press (seated)
10/10 DB Rear delt raises
01Nov
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)
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
HomeGrown AthletX - Functional Fitness
Warm-Up Flow (Checkmark)
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
Rowing Golf
- Row to 1000m with a partner, alternating every 100m
- The goal is to roll into 100m directly on the dot so that you hit 100m - 200m - 300m not being over or under.
- If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.
Specific Prep
2 Sets
6 Synchro Abmat Sit-Ups
6 Synchro Dumbbell Snatch
2 Wall Walks (Each)
*Goal here is to get used to working together, prime the system a bit and build to working loads on the dumbbell snatch
"A Few Good Partners" (Time)
With a Partner, For Time
120/90 Cal Row or Ski (Split) 95/75 Cal Bike
1000m Run (Together)
80 Synchro Abmat Sit-Ups (Together)
60 Burpees (Split)
40 Synchro Alternating Dumbbell Snatch (Together)
20 Wall Walks (Split)
Dumbbell: (Rx50/35, S 40/25)
Wall Walk to 10in
Goal: 25-30 minutes
Time Cap: 40 minutes
Stimulus: This workout develops aerobic endurance, midline control, and teamwork efficiency. It blends synchronized and split efforts, requiring steady pacing and communication. The row and run build shared aerobic output, while the sit-ups, snatches, and wall walks challenge coordination and body control under fatigue.
RPE: 7–8/10 — Sustained effort that never fully redlines. Both partners should stay moving and trade off just before form or rhythm breaks down.
Primary Objective: Work on having good communication and splitting the work in a way that allows for the most consistent movement and limited rest time.
Secondary Objective: Fast transitions between movements and partner switches
Optional Core Burnout (Checkmark)
With a Partner:
3 Rounds (Alternate Work for 3 Rounds Each)
Partner 1: 15 Weighted Russian Twists
Partner 2: Plank Hold
Then switch