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.
28Oct
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
200m Run
10 Air Squats
10 Alternating Cossack Squats
:15 Dead Hang + :15 Active Hang
4-6 Strict Knee Raises
5 minutes Toes to Bar Skill Work
-
Specific Barbell Prep
5 High Hang Muscle Clean
3 Front Squats
3 Back Squats
-
3 Tall Squat Cleans
3 Back Squats
-
3 Hang Squat Cleans
3 Back Squats
-
Then Build to Working Loads on the Barbell
Primer
200m Run
3 Hang Squat Cleans
5 Toes to Bar
3 Back Squats
*Barbell @ Working Loads
"Something's Gotta Give" (Time)
For Time
400m Run
30 Hang Squat Cleans
400m Run
50 Toes to Bar
400m Run
30 Back Squats
400m Run
Barbell: (Rx135/95, S 115/75)
400m Run =(A: 27/22 Cal Bike)
Score = Time
Goal: 16:00-22:00
Time Cap: 25:00
Stimulus: Chipper / Full Body Muscular Endurance and Stamina
RPE: 8/10 — Sustainable grind. The intensity should feel uncomfortable but manageable, with pacing that allows athletes to keep moving throughout the entire piece without long breaks.
Primary Objective: Build aerobic capacity while maintaining mechanical efficiency on barbell movements. Develop leg and midline stamina under moderate fatigue.
Secondary Objective: Practice smooth transitions between modalities. Reinforce rhythm and pacing across repeated running intervals.
Optional Accessories (Checkmark)
For Quality
3 Sets
12 Dumbbell Reverse Lunges (each leg)
20 Alternating L-Sit Leg Raises
28Oct
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: Push/Pull (Checkmark)
4 sets
8 DBs Incline bench press
8 DBs Incline close press
10 DBs Incline flys
****
4 sets
8 Pendlay rows at 80%
8/8 DB Gorilla rows (50/35)
8 DB Chest supported rows (Incline bench)
****
3 sets
10 BB Tricep ext (behind the neck)
10 BB/DB Floor skull crushers
12 Hindu push-ups
28Oct
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)
Red band: 3 sets
12 Face pulls
12 Lat pulls
12 Wood chops
***
10min AMRAP
12 KB DB swings
12 KB/DB high pulls
100M KB farmers carry
***
10min AMRAP
10/10 DBs hang power cleans
10/10 DB shoulder to overhead
100M DB farmers carry (overhead)
27Oct
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)
1:30 Machine Choice
-
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
10 Down Dog to Up Dog
10 Down Dog Toe Touches
:30 Glute Bridge Hold
2 Sets: For Quality
8 Barbell Romanian Deadlifts
8 Barbell Strict Press
:20 Barbell Overhead Hold
8 Alternating Archer Push-Ups
8/8 Single Leg Glute Bridge (2 sec Pause on Each Rep)
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
-
Then Load to Working Weights on the Bar
-
Workout Primer after Bench Press (10 minutes)
Work up to working loads on Deadlift over 3 Sets x 3-4 reps
--
1 Round
8/6 Calorie Bike Row or Ski
5 Deadlifts @ Working Loads
5/4 Push-Ups
Bench Press (Weightlifting Variable Reps & Sets)
Focus: Tempo-controlled descent and tight scapular setup.
Modifications:
- Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement
- If any alternatives are needed beyond that, let's look to the landmine press for extra movement modifications for the shoulder.
"As Good As It Gets" (Weight)
16:00 EMOM
Minute 1: 12/9 Cal Bike or 15/12 Cal Row or Ski
Minute 2: 10 Deadlifts @ 60% 1RM
Minute 3: 20/15 Push-Ups
Minute 4: Rest
Score: Deadlift Load / Completion
Goal: Maintain consistent output across all rounds. Athletes should aim to complete each minute’s work with 10–15 seconds of rest remaining, demonstrating sustainable pacing and proper movement mechanics throughout.
Stimulus: Aerobic strength and muscular endurance
RPE: 7–8/10 — Hard but controlled effort. Athletes should feel challenged but never redline. The goal is repeatable effort, not max intensity.
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!