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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Legends

Metcon (Checkmark)

Group training: 3 groups

Group 1: 500m weighted walk

Group 2: Ring rows/ring push-ups (10 reps - keep rotating)

Group 3: Banded lat pulls/paloff press (10 reps - keep rotatiing)

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

View Public Whiteboard

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30 Puppy Dog Pose

2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold

:30/:30 Active Pigeon Pose

General Prep

2 Sets: For Quality

9/7 Cal Row Ski bike

3 Shuttle Run

1 Wall Walk + :15 Nose to Wall Handstand Hold

8 Barbell Romanian Deadlifts

Specific Prep

- Tackle 2 Wall Walks practicing form.

- Build to working loads over the course of 2-3 sets on Deadlifts

then a quick primer before hitting the workout.

-

1 Wall Walk

2 Shuttle Runs

4/3 Cal Row Ski or Bike

3 Deadlifts

Accessories (Checkmark)

For Quality

4 Sets

:30 Nose to Wall Handstand Hold

:30 Sorenson Hold or superman holds

"Resonance" (AMRAP - Rounds)

28:00 EMOM

minute 1: 3 Wall Walks

minute 2: 6 Shuttle Runs

minute 3: 15/12 Cal Row or Ski or 11/8 Cal bike

minute 4: 10 Deadlifts

Barbell Load: 225/155lb, 102/70kg

Shuttle Run: 25/25ft

Wall Walk: 10in from the Wall
Score: Rounds Completed

Goal: Complete each movement within :45–:50 per minute to maintain steady intensity.

Stimulus: Posterior chain and midline stamina under cyclical fatigue; blending skill, strength, and aerobic capacity.

RPE: 7.5–8.5/10

Secondary Objective: Avoid breakdown in wall walks and maintain deadlift form while fatigued.

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

View Public Whiteboard

A: Metcon (Checkmark)

6 sets: Complex

3 Pendlay rows + 3 Bent over rows

**Do not reset between movements

85-88% of your lowest lift

Then..

3 sets

8 BB Yates rows

8/8 DB Renegade rows

15 Banded lat pulls (from the rig post)

***

3 sets

8 BB Bicep curls

8 BB Reverse curls

12 BB Drag curls

10 DB SA Preacher 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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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

:30 Jump Rope Practice

8/8 Single-Leg Glute Bridge March

6 Dual Dumbbell Muscle Cleans

6 Dual Dumbbell Front Squats

12 Alternating Reverse Lunges (Round 1 BW, Round 2 with Dumbbells )

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%

Then put working loads on the barbell

Conditioning Primer (1 Round @ 50–60% Effort)

Go over Dumbbell Squat Cleans and Overhead Walking Lunges then tackle primer.

20 Double Unders or 40 Single Unders

5 Dumbbell Squat Cleans

15/15ft (4.5/4.5m) Single Arm Overhead Walking Lunges

Front Squat (Weightlifting Variable Reps & Sets)

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)

Equilibrium (4 Rounds for time)

For Time

Every 4:00 x 4 Sets

50 Double Unders (A: 70 singles)

10 Dual DB Hang Squat Cleans

25/25ft Single Arm KB/DB Overhead Walking Lunge

Dumbbells: 2 x (Rx50/35, S 40/25)

Kettlebell: (Rx53/35, S 44/26)
Goal: 2:30–3:15 per round, finishing with consistent pacing across all three sets.

Stimulus: Midline stability, leg endurance, and coordination under moderate fatigue.

RPE: 8/10

Primary Objective: Complete each set at a repeatable pace with unbroken sets or close to unbroken sets with controlled rhythm and breathing

Secondary Objective: Maintain tight overhead positioning and balance during the lunges to preserve efficiency.

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

View Public Whiteboard

A: Incline Bench Press (Weight)

EMOM

5x3 at 83-88% of 2RM

Immediately into…

4 sets

8 Incline close grip bench press

8 DBs Floor press

10 DBs Standing flys

B: Metcon (Checkmark)

5 sets

8 BB Skull crushers

8 DB SA Tricep ext (behind the neck)

8 Plyo push-ups (Plate)

20 DB Ceiling cruches

***

3 sets

10/10 DB Wrist 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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2-3 Sets: For Quality

9/7 Cal Ski Erg or Row

8 Alternating Box Step-Ups + 4 Box Jumps

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

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

8 Bar Kip Swings

4 Strict Knee Raises

4-6 Toes to Bar or Building Toes to Target or Alternating Toes to Bar / Toes to Target.

4 Burpee Box Jump Overs @ working height

Bench Press (Weightlifting Variable Reps & Sets)

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 a landmine press for extra movement modifications for the shoulder.

Level 1 / New Athletes:

Every 2:30 x 4 Sets

8 Reps @ 6-7 RPE (Relative Perceived Exertion)

"Momentum" (Time)

For Time

3 Rounds

25 Toes to Bar

15 Burpee Box Jump Overs

Box Height: (Rx24/20, S 20/16″)
Score = Time

Primary Objective: Hold consistent sets on the Toes to Bar and work into steady burpee box jump overs.

Secondary Objective: Maintain consistent splits between rounds.