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

UAF Buddy Competition July 20th 1-3pm

HomeGrown AthletX - Legends

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Metcon (No Measure)

Internval training

300M Row or Ski

15 KB swings

100M KB farmers carry

15 KB high pull

100M KB farmers carry

15 DBs shoulder to overhead

100M DBs farmers carry

15/15 DB bent over rows

100M DBs farmers carry

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: Shoulder Press (10-8-8-6-6-4-4-2-2 (time cap 18min)
Build to a heavy 2x2
B/T sets: 8 DBs rear delt raises)

B: Metcon (No Measure)

3 sets

8 DBs shrugs (heavy)

10 DBs front delt raises + lateral delt raises (complex)

C: Pendlay Row (5 x 3 at 90%
B/T sets: 8/8 DBs Renegade rows
***Time remaining - GHD/Vups)

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

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General Prep 

2 Sets: For Quality

12/9 Cals / 200m Run

2 Wall Walks + :20 Nose to Wall Handstand Hold

:30 Wall Sit

:30/:30 Side Plank

--

Then get into progressions for the Handstand Walk

“Agent Smith Protocol” (4 Rounds for time)

Every 8:00 x 4 Sets

20/15 Cal row or Ski or 15/11 Cal Bike

25ft Handstand Walk

400m Run

25ft Handstand Walk

300ft (100m) Farmers Carry

Load: (Rx50/35, S 40/25)
Goal: Finish each round in 6:00–7:30; use remaining time to recover

Secondary Objective: Hold a strong, steady pace on the run and bike to create time for controlled movement on the gymnastics and carry.

Accessories (Checkmark)

5 Sets: For Quality

:30 Nose to Wall Handstand Hold

10 Reverse Nordic Curls

15 Seated Barbell Calf 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

UAF Buddy Competition July 20th 1-3pm

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Prep 

3:00 Cardio Choice

--

10 Bend and Bows

10 Torso Rotations

10 Cat Cows (Slow and Controlled)

10 Bird-Dogs

10 Dead-Bugs

Specific Prep

3 Sets

8/8 Single Leg Kettlebell RDL

10 Russian Kettlebell Swings

20 Bear Plank Shoulder Taps

20 Glute Bridges

4/3 Wide Grip Push-Ups + 4/3 Narrow Push-Ups

“The Architect” (10 Rounds for weight)

Every 2:00 x 10 Sets, Alternating Stations

Station 1: Deadlift + 15 Russian Kettlebell Swings

Station 2: Bench Press + :45 Straight Arm Plank

Deadlift and Bench Press Loading

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 75-80%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%+

Kettlebell Load: (Rx70/53, S 53/44)
-

Goal: Build strength while maintaining quality movement under fatigue

Primary Objective: Hit clean, powerful reps on both deadlifts and bench press with tight positioning across working sets.

Secondary Objective: Stay braced through kettlebell swings and planks to reinforce midline stability and muscular endurance.

[The Architect: Levels] (6 Rounds for weight)

Level 2:

Kettlebell Load: 53/35lb, 24/16kg

Level 1:

Kettlebell Load: 35/18lb, 16/8kg

:20-:30 Plank

Masters 55+:

Kettlebell Load: 44/26lb, 20/12kg

Competitor:

Every 2:00 x 10 Sets, Alternating Stations

Station 1: Deadlift + 20 Russian Kettlebell Swings

Station 2: Bench Press + :45 Weighted Plank

Deadlift and Bench Press Loading

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 75-80%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%+

Kettlebell Load: 70/53lb, 32/24kg

Travel/ Hotel:

Every 2:00 x 10 Sets, Alternating Stations

Station 1: 20 Dual Dumbbell Deadlifts

Station 2: 10 Dual Dumbbell Bench Press + 45 Straight Arm Plank

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

Optional Accessories (Checkmark)

5 Sets, For Quality:

10 Glute Bridge Dumbbell Pull-Overs

15-20 GHD Weighted Reverse Hypers (Medball Loaded)

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

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training: I GO/YOU GO

100 DBs shoulder to overhead

100 KB swings

***

250M weighted farmers carry (Dealers choice)

100 KB high pulls

250M weighted farmers carry (Dealers choice)

100 DBs hammer curls

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

HomeGrown AthletX - HGX-FIT

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A: Incline Bench Press (Weight)

3x3 at 87%+

Full recovery between sets

Time cap: 12min

B: Metcon (No Measure)

Same as last few weeks - Get heavier!!!

4 sets

8 Incline close grip bench press

8 DBs Barrel press

15 DBs Standing flys

***

4 sets

8 BB Skull crushers (weighted)

8 DB Tricep ext (behind the neck)

15 BB pushups (use J hooks)