31Oct
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)
Row 1000 meters w/ a partner, switching whenever you want
Thruster (5 thrusters
5 thrusters at a heavier weight
3 thrusters
3 thrusters at a heavier weight
2 thrusters at your heaviest weight)
Finding the Light (Checkmark)
3x:
20 db thrusters
20 jump rope, split rope or line hops
10 burpee box step ups (Dallas 10 floor burpee/10 db transfers)
20 jumping pull-ups or ring rows
One partner will be in a blindfold and be guided by their partner.
Then switch.
31Oct
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
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
20 Lateral Line Hops
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30 Behind the Neck Elbow Punch Throughs
General Movement Prep
2 Sets: For Quality
6 Alternating Box Step-Ups + 6 Box Jumps
6 Tall Muscle Cleans
6 Front Squats
6 Push Press
6 Scapular Pull-Ups + 6 Bar Kip Swings
Specific Front Squat Prep and Build
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~45-50%
3 Reps @ ~50-55%
3 Reps @ ~55-60%
Then put working loads on the barbell
Conditioning Prep and Primer (After Squats)
5 minutes of Kipping Pull-Up / Butterfly Pull-Up Progression Practice and Movement
-
2 Sets
3 Thrusters
4 Pull-Ups
5 Box Jump Overs
*Getting Flow and Movement
Front Squat (Weightlifting Variable Reps & Sets)
Focus: Drive through full foot, maintain upright torso and tension in the front rack.
Modifications:
- For back pain or knee pain let's consider moving to a box squat or split squat variation.
- For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary
Level 1 / New Athletes:
Every 2:30 x 4 Sets
8 Reps @ 6-7 RPE (Relative Perceived Exertion)
"Here's Johnny" (Time)
5 Rounds for Time
8 Thrusters
12 Pull Ups
14 Box Jump Overs
Barbell: (Rx 95/65, S 75/55)
Box Height: (Rx24/20, S 20/16″)
Score = Time
Goal: 7-11 minutes
Time Cap: 15 minutes
Stimulus: A fast, full-body conditioning piece that blends barbell cycling, gymnastics pulling, and plyometric work into a sustained anaerobic threshold.
RPE: 9/10 — Hard / High Power Output sustainable sprint. You should feel slightly ahead of your breathing for most of the workout, then push through the final round.
Primary Objective: Unbroken Movements throughout Reinforce barbell-to-gymnastics transitions under fatigue.
Secondary Objective: Train pacing awareness through consistent split times per round. Develop breathing efficiency during cyclical, high-output conditioning.
30Oct
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 - Legends
Metcon (No Measure)
Warm-up: 3 sets
12/12 Paloff press
12/12 Wood chops
Partner training
200 seated knee raises (I GO - YOU GO)
200 Sit/stand
250M farmers carry (weighted)
****
250M farmers carry (weighted)
200 Sit/stand
200 Burpee to DB shoulder to overhead
30Oct
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
Warm-Up Flow (Checkmark)
:30 Cardio Choice
8 Bend and Bows
8/8 Quadruped Thoracic Rotations
:20 Extended Reverse Plank Bridge
:30 Cardio Choice
:15/:15 Scorpion Stretch Hold
2 Sets
:30 Cardio Choice (Alternate Machines)
6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swing
:15/:15 Single Arm Kettlebell Overhead Hold
Primer
5/4 Ski or Row
6 American Kettlebell Swings
5/4 Bike
25/25ft (7.5/7.5m) Single Arm Overhead Carry
"Redrum" (10 Rounds for time)
Every 3:00 x 10 Sets
9/7 Cal Ski or Row
9 American Kettlebell Swings
9/7 Cal Bike
50/50ft Single Arm Overhead Carry
Kettlebell: (Rx53/35, S 44/26)
Score = Time
Goal: Sustain consistent, repeatable pacing across all 10 rounds. Each interval should be completed in approximately 1:45–2:15, leaving a short recovery window before the next set begins. Athletes should aim to keep total output steady across all rounds with minimal drop-off.
Stimulus: Aerobic power and shoulder endurance under controlled fatigue. The combination of cyclical machines and overhead stability work builds aerobic efficiency while challenging grip, posture, and midline control.
RPE: 7–8/10 — Maintain strong but sustainable pacing. Each round should feel challenging without reaching redline intensity.
Primary Objective: Develop aerobic repeatability through controlled intervals. Reinforce shoulder and midline endurance under dynamic loading.
Secondary Objective: Improve grip stamina and unilateral control through overhead carry work. Train efficient transitions between movements.
Accessories (Checkmark)
For Quality
3-4 Sets
150ft andbag Carry, For Load
:45 Weighted Forearm Plank
30Oct
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
A: Deadlift (15min to est 3RM
*Immediately after*
5x8 at 70% )
B: Metcon (Checkmark)
3 sets
8/8 DB Bulgarian split squats (45 degrees/glute and hamstrings)
****
3 sets
8 BB Reverse curls
8 DBs Hammer curls
8 DBs Zottman curls
8 DBs Bicep curls (against wall)
29Oct
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
Warm-Up Flow (Checkmark)
2 Sets: For Quality
20 Lateral Line Hops
:20 Down Dog Calf Gas Pedals
:20 Wall Supported Handstand Hold
:20/:20 Samson Lunge
2 Sets: For Quality
:30 Jump Rope Practice
8 Bradford Press w/lockout
4-6 Pike Push-Ups
6 Up Downs
-
The Go Over Scales for Handstand Push-Ups and Start EMOM
Conditioning Workout Prep (After Handstand Push-Ups)
Empty Barbell
3 Jerk Drives
3 Push Press
3 Push Jerks
-
Over 2-3 Sets, Build to Working Loads on Push Jerks
-
Primer
24 Double Unders
4 Push Jerks
4 Bar Facing Burpees
Gymnastics (10 Rounds for reps)
10:00 EMOM
3–5 Strict Handstand Push-Ups
Focus on controlled eccentric and stacked position.
Goal: Develop pressing endurance and positional strength under fatigue. Maintain quality reps and tight hollow body throughout.
Stimulus: Strict vertical pressing with upper-body endurance emphasis.
RPE: 7/10 — Sustainable but challenging volume, avoid failure before minute 10.
Competition: Add Deficit (2–4 in plates)
Level 3: As prescribed
Level 2: 2 in Riser or Box Pike HSPU (Feet)
Level 1: Box Pike HSPU (Knees)
"One Flew Over the Cuckoo's Nest" (5 Rounds for reps)
For Reps:
5 Sets
2:00 AMRAP
48 Double Unders (A: 60 singles)
12-10-8-6-4 Push Jerk
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: (Rx155/105, S 125/85)
Flow: Set 1 will be the 48 double unders + 12 Push Jerk + Max Bar Facing Burpees, then Set 2 will be 48+10+Max Burpees, Set 3: 48+8+ Max Burpees, etc.
Score: Total Bar Facing Burpees
Goal: 80+ Burpees
Stimulus: Barbell Cycling and Burpee Conditioning
RPE: 8–9/10 — Hard effort intervals. Each set should push intensity while remaining recoverable within the minute of rest.
Primary Objective: Stay unbroken on the barbell and increase the reps on burpees each set as reps decrease
Secondary Objective: Unbroken Double Unders + sharpen transition timing and pacing discipline across multiple sets.