26Oct
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)
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
Stimulus: Aerobic pacing and shoulder endurance with steady midline engagement. A test of consistency and composure through cyclical effort, pressing fatigue, and loaded balance.
RPE: 7/10
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
26Oct
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!
26Oct
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
25Oct
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)
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
Stimulus: Hybrid capacity workout blending cyclical pacing, barbell cycling, and gymnastics endurance.
RPE: 8–9/10
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
24Oct
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)
2x:
10 plank ball rolls
10 jumping jacks
10 wb over the rig
100 m run w/ wb
Hang Power Clean (6x4)
Partner WOD AMRAP (Checkmark)
12 cals bike
20 hang db cleans
250 farmer's carry
20 sit-ups
*Split work w/ partner
24Oct
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)
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
Specific Movement
2 Sets
9/7 Cals
10 Alternating Dumbbell Snatch (Start at the hang then to the floor on round 2)
10 Straight Leg Sit-Ups
15 Second Hollow Hold
Barbell Prep
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)
-
w/light loads and building towards 70%
3 Sets
3 Position Power Snatch
*Hang + Low Hang + Floor
--
Primer after Snatches
5 GHD Sit-Ups
8 Alternating Dumbbell Snatch
8/6 Cals
Rest 2:00 b/t sets
Power Snatch Complex (Weight)
Every 2:00 x 6 Sets
3 Position Power Snatch
1+1+1 @ 70% of 1RM
*Hang + Low Hang + Floor
% of Power Snatch
Modifications:
- We can adjust to cleans for athletes with shoulder limitations in the overhead position
- Another adjustment would just be to work on the high pull variation and go into a 3-Pos Snatch High Pull to work on form and mechanics without the turnover.
Level 1 / New Athletes:
Every 2:00 x 6 Sets
3-5 Hang Power Snatches @ 6-7 RPE
"Entropy" (4 Rounds for calories)
For Calories
4 Sets
2:00 AMRAP
15 GHD Sit-Ups
20 Alternating Dumbbell Snatch
- Max Cals Bike, Row or Ski
Rest 2:00 b/t sets
Dumbbell: (Rx50/35, S 40/25)
Score = Max Calories
Goal: 10/8+ calories per set with the goal of maintaining consistency across and getting to the bike with 30 seconds to go.
Stimulus: Core and posterior chain fatigue leading into high-output sprint intervals.
RPE: 8.5–9/10
Primary Objective: Complete the core and DB work quickly in under ~1:30 to maximize time on the cals.
Secondary Objective: Maintain consistent calorie totals across all four intervals with the goal of hitting the last set as the best set and giving it everything you got.