19Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
180 seated knee raises (I GO - YOU GO)
***
Together:
200M Farmers carry (high/low)
10/10 DB Bent over rows
200M Farmers carry (front rack)
10/10 DB shoulder to overhead
200M Farmers carry (suitcase)
15/15/15/15 Banded single arm lat pull (right, left), together and face pulls
***
180 seated knee raises
18Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Functional Fitness
General Prep
3 Sets:
1:00 Row (:30 Easy - :20 Mod - :10 Hard)
10 Goblet Cossack Squats
6 Inchworm Push-Ups
:30/:30 Side Plank
:20/:20 Single Arm Plank
Specific Barbell Prep
3 Sets, building to working loads
1 Pause Front Squat + 3 Front Squats
Paused Front Squat (Pause Front Squat + Front Squat
Every 2:30 x 5 Sets
2 Sets x 1+4 @ 70%
2 Sets x 1+3 @ 75%
1+2 @ 80%
Pause :03 on the Pause Front Squat
*After Each Set Complete 3 Broad Jumps for Distance)
Goal: Quality positions and good speed out of the hole in every squat.
Stimulus: Absolute Strength Development
Cues:
Root through the feet, push up through the elbows and flex the belly. For the paused squat, make sure to keep tension in the hole and work to press out of the bottom without a rebound to get back up. On the regular front squats we are looking for quality speed and positions.
Modifications:
We can look to move to a Back Squat if mobility is an issue, or move to goblet squats for those just learning the mechanics of the squat while also reinforcing similar bracing positions.
Work in Progress (2 Rounds for reps)
Part A)
5:00 AMRAP
60 Wall Balls (Rx 20/14, S 16/12), 10/9ft
-Max Calories
Rest 5:00 minutes
Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls
*Re-Test (June 19th, 2024)
Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B
Stimulus: Max Effort Aerobic and Muscular Endurance Output with Built-In Interference
RPE: 9/10
Primary Objective: Stay controlled on Wall Balls to earn time for high-effort calories
Secondary Objective: Pace the row to hit a repeatable number and finish with efficiency on the second effort
17Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - HGX-FIT
Bench Press (15min to build to a heavy 2 rep
***
at the 16min mark. Every :90sec for 5 sets
5x8 at 75%)
Metcon (No Measure)
5 sets
8 BB close grip bench press
8 DBs barrel press
12 DBs bench flys
***
4 sets
12 BB skull crushers
12 Incline close grip push-ups
12 Plate ceiling crunches
17Jun
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
Body Heat & Mobility Flow
:30/:30 Pigeon Pose
:30/:30 Scorpion Stretch
:30 Puppy Dog Pose
General and Specific Activation Work (No Measure)
9:00 EMOM
minute 1: Cardio Choice
minute 2: 1 Wall Walk + :20 Nose to Wall Handstand Hold
minute 3: *Barbell Complex
*Barbell Complex = 6 Romanian Deadlift + 6 Tall Muscle Clean + 6 Bradford Press with Lockout
Complete with an empty barbell. Athletes do have a choice of adding light loads.
Specific Babell Prep:
w/ Empty Barbell
2 x (Low Hang Power Clean + Push Press + 3 Push Jerk with Pause in Catch)
--
w/ Loaded Barbell
3 x Power Clean + Push Press + 3 Push Jerk
*Building to Working Loads
Power Clean + Push Press + Push Jerk (5 Rounds for weight)
Every 2:00 x 5 Sets
1+1+3 @ 75%+ of 1RM Push Press
% of Push Press
Goal: Work towards 85% of 1RM Push Press on the final set of this complex.
*Do not exceed 90%
Stimulus: Speed Strength / Overhead Emphasis
Cues:
Vertical Dip and Drive with a strong finish into the overhead position. Focus on pressing through the entire foot and finishing over midline with biceps by ears and locked out elbows and extension through the hips, knees and shoulders
For the Push Jerk, focus on a strong catch in the quarter squat and flexing the belly as you punch under the bar to reinforce a neutral spine.
#TEAMPRVNTUESDAY
"PRV It, Diane" (Time)
For Time:
21-18-15
Deadlifts
15-12-9
Wall Facing Handstand Push-Ups
Barbell: (Rx 225/155, S 165/125)
-
Goal: 7:00–11:00
Time Cap: 12:00
Score: Time
Stimulus: Classic Couplets / Pressing Fatigue Under Load
RPE: 8/10
Primary Objective : Intelligent Management of Handstand Push-Ups
Secondary Objective: Complete Deadlifts in 2-3 sets with fast breaks on each set.
17Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Legends
Metcon (No Measure)
Red band: Everyone together
Face pulls
Lat pulls
***
7min AMRAP
10 KB swings
15 KB high pulls
100M KB farmers carry
***
7min AMRAP
10 DBs hang power cleans
10 DBs shoulder to overhead
100M DBs (high/low) farmers carry
***
Red band Paloff press
16Jun
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
General Prep and Activation
2 Sets: For Quality
10 Alternating Box Step-Ups
12 Straight Arm Banded Lat Pull Downs
:15 Hollow Hold
:15 Arch Hold
10/10 Single Leg Glute Bridges
Specific Prep
2 Sets
3-5 Jumping Pull-Ups with Controlled Eccentric
5 Bar Kip Swings + 5 Kipping Knees to Chest
5 No Jump Burpees
5 Box Jump Overs
--
Then complete @ workout pace
3 Burpee Box Jump Overs
6-8 Toes to Bar
3 Burpee Box Jump Overs
--
Move into Strict Pull-Ups and work through modifications as needed.
Gymnastics Strength (5 Rounds for weight)
Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+
5 Sandbag over the shoulder or 5 tire flips
*We are looking to add weight to the Strict Pull-Ups if possible
Level 2:
3-5 Banded Strict Pull-Ups @ 31x1 Tempo
Goal: Working on good control and building strict pulling gymnastics strength
Level 1:
3 Eccentric Pull-Ups with Slow Negative
Stimulus: Absolute Strength and Speed Strength / Power
Cues:
Pull with consistent tension and active lat engagement.
Modifications:
Choose a sandbag weight that allows for speed and power development
Look at the options for strict pull-ups today.
“So Fresh, So Clean” (Time)
3 Sets: For Time
10 Burpee Box Jump Overs
20 Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: (Rx24/20, S 20/16″)
Goal: 3:00–4:00 per set / Total Time: 11:00–15:00
Time Cap: 17:00
Stimulus: High-Skill Interference / Anaerobic Threshold
RPE: 8/10
Primary Objective: Hold consistent, repeatable efforts across all three sets
Secondary Objective: Keep Toes to Bar in 2-3 sets while staying aggressive on transitions