15Jun
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
Father's Day Bod WOD (No Measure)
EMOM: Barbell
Min 1 - 5: 8-10 Bench press
Min 6 - 10: 8 - 10 Close grip bench press
Min 11 - 15: 10 Pendlay rows
Min 16 - 20: 10 Upright rows
Min 21 - 25: 10 Tricep ext
Min 26-30: 10 Bicep curls
Min 31 - 35: 10 Ceiling crunches
15Jun
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
Mobility Openers
10/10 Quadruped Adductor Hip Rocks
:30/:30 Pigeon Stretch
:30/:30 Couch Stretch
General Prep + Activation
3 Sets: For Quality
1:00-:45-:30 Bike
10 Bootstrap Squats
10/10 Single Leg Glute Bridge
:30 Feet Elevated Glute Bridge Hold
“Residual Self-Image” (5 Rounds for time)
For Max Effort
Every 4:00 x 5 Sets
:30 Wall Sit
20 Air Squats
10/7 Cal Bike Sprint
Goal: Complete each Bike Sprint in under 30 seconds, Total Working Time per interval to under 1:45.
Stimulus: Leg fatigue into anaerobic sprint effort
RPE: 9/10, Lactate Endurance
Primary Objective: Maintain max output on the Echo Bike each round despite building leg fatigue
Secondary Objective: Maintain quality positions in the Wall Sit and Air Squat to keep the quality high for this workout.
Finisher (Checkmark)
4 Sets: For Quality
:30 Nose to Wall Handstand Hold
:20/:20 Side Star Plank
10-12 Ring Hamstring Curls
15Jun
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 - Uniquely Abled Fitness
Warm-up (No Measure)
Burpee/row game
Bench Press (5x4)
Happy Father's Day! (No Measure)
AMRAP
split work with your partner
20 db hang clean and press
20 cals machine
100 m kb/db dual farmer's carry
14Jun
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
2 Sets:
200m Run
10 Cossack Squats
5/5 World's Greatest Stretch
10 Hollow Rocks
:10 Hollow Hold
Burpee Number Game (Group ~5 minutes)
1 = Standing
2 = Top of Plank
3 = Bottom of Push-Up
4 = Feet to Outside of Hands
5 = Jump
As an examples
3+5 = Full Burpee
2+3+2 = Push-Up
4+5 = Squat Jump
2+1 = Up Down
Specific Primer & Skill Prep
2 Sets
8 Abmat Sit-Ups
6 Dumbbell Walking Lunges, R1 @ Moderate Load , R2 @ Working Load
6 Line Facing Burpees
“Zion Uprising” (Time)
5 Rounds for Time, As waterfall in teams of 3-4
30 Abmat Sit-Ups
50ft Dumbbell Walking Lunges
200m Run
15 Line Facing Burpees
This will be done as a team of 3 or 4 partners depending on class numbers and size.
Dumbbell: (Rx50/35, S 40/25)
Time Cap: 30 minutes
Goal: Complete in 20-25min of Total Running Time
Stimulus: Steady team conditioning with core, legs, and aerobic pacing under fatigue
RPE: 7.5/10
Primary Objective: Maintain consistent pacing on run and lunges to avoid bottlenecks and maximize team flow
Secondary Objective: Keep core and burpee movement quality high, tight transitions will save time overall
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
13Jun
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 - Uniquely Abled Fitness
Warm-up (No Measure)
400 m run/ski/row
Stretches:
Green band
Updog/downdog
Scorpion
Thoracic rotation
Bird dog
2x:
Deadhang on bar
Pull-ups (EMOM 6 min of pull up variation)
Power clean complex (Clean pull
2 power cleans
Push jerk/press)
Community Cup Workout (4 Rounds for reps)
2 sets:
2 min work -
10 hanging knee raises
10 goblet squats / Dallas dual kb swing
max calorie row
Rest 1 min
2 sets:
2 min work -
10 cal row
10 goblet squats
Max pull-up or pull-up variation
13Jun
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, Mobility and Activation Work
3 Sets: For Quality
250/200m Row or ski or run
15 Banded Good Mornings
10 Bulgarian Ring Rows
:15 Hollow Hold
:15 Arch Hold
10 Alternating Scorpions
--
Then Go Through Bar Muscle-Up Progressions and Build towards working loads on the Deadlift
"The Oracle" (Time)
3 Rounds for Time
12-9-7 BMU
500/450m Row, Ski or Run
24-18-14 Deadlift
Barbell: (Rx 205/145, S 155/115)
BMU=A: 24-18-14 Pull-Ups
Goal: Finish between 9–13 minutes
Time Cap: 20:00
Stimulus: Grip-intensive push through high-skill gymnastics and pulling stamina
RPE: 9/10
Primary Objective: Manage grip fatigue to preserve bar muscle-up quality and maintain deadlift mechanics under duress
Secondary Objective: Hold consistent 1:45–2:05 row splits while transitioning quickly between stations
General Prep, Mobility and Activation Work
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold