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 - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

updog/down dog

bird dog

thread the needle

scorpion

cat cow

cossack squat

leg swings

circles to foot

arm circles

Split Jerk (6x3
Dallas work to 2 rm bench)

Partner Chipper (Checkmark)

In 2-3 person team, 20 min cap

100 cal row

75 single db box step overs (plate rollovers)

50 ring rows

25 synchro burpees (Dallas push-ups)

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 + 5 Bent over rows

**Do not reset between movements

80% of your lowest lift

Then..

4 sets

8/8 DB Renegade rows

8/8 DB SA Seated Arnold press

8/8 DB Bent over rows

12/12 DB SA rear delt raises

***

4 sets

Complex: 8 DBs shrugs + 100' DBs Farmers carry

**B/T sets: 25 Vups

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

: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

10/8 Push-Ups

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

10 Bird-Dogs

10 Dead-Bugs

Specific Prep

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~50%

3 Reps @ ~60%

Build to 70% starting load for strength work

-

Build to working weights on Dumbbell Bench in sets of 3-5 at a time, then start the strength piece.

Strength (12 Rounds for weight)

12:00 EMOM

minute 1: 5 Front Squat

minute 2: 10 Dumbbell Bench Press

Front Squat @ 70% Across

Dumbbell Bench: Choice on Loads

"Hamilton" (AMRAP - Reps)

8:00 AMRAP

4-8-12-16...

Ring Push-Ups

Box Jumps

* Rings set to 12in from the floor

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

Primary Objective: Accumulate as many quality ring push-ups as possible while holding consistent box jump rhythm.

Secondary Objective: Manage pressing fatigue early to avoid hitting failure before the larger rounds.

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

View Public Whiteboard

Metcon (Checkmark)

Warmup: PVC/Bands

Partner training

2 Rounds

100 Burpee to DB hang clean to overhead

250m DBs Farmers carry

****

Remaining time:

Partner 1:

10 Ring push-ups

10 Ring row

Partner 2:

10/10 DB Hammer 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)

10:00 minutes for Quality

1:00 Cardio

:30 Jump Rope

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings

:15 Nose to Wall Handsant Hold

2 x 10m out and back lateral shuttle

-

Then final touches on each movement and build to working loads on the American Kettlebell Swing

Primer:

9/7 Calories

7 American Kettlebell Swings

25 Double Unders

1 Wall Walk

3 Shuttle Runs

"Schumacher" (4 Rounds for time)

Every 7:00 x 4 Sets

14/10 Cal Bike or 20/14 Cal Row or Ski

15 American Kettlebell Swings

50 Double Unders (A: 100 singles)

3 Wall Walks

12 Shuttle Runs

Shuttle Run = 25/25ft

Kettlebell: (Rx53/35, S 44/26)

Wall Walk: 10in
Score = Average Time Per Set

Goal: 4:45–5:30 per round, leaving 1:30–2:15 of rest.

Primary Objective: Hold consistent times across all four sets with unbroken kettlebell swings and double unders.

Secondary Objective: Complete the cardio in under 1:15 and wall walks in under :45 to keep things tight and allow for enough time to complete the run in the goal time domain.

Warm-Up Flow (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

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

2:00 Cardio Choice

--

2 Sets

10 Bootstrap Squats

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

Specific Prep

3 Hang Power Cleans

3 Push Jerks

8 Wall Balls

4-6 Bar Kip Swings

4-6 Pull-Ups or Jumping Pull-Ups

3 Low Hang Power Clean and Push Jerk

8 Wall Balls

4-6 Kip Swing to Hip (Can use Box Jumping Variation)

-

Add Weight to the Barbell

2 Sets x 3 Clean and Jerks, progressing to working loads

-

Then get into the Bar Muscle-Up Progression prior to the workout

BMU Progression

Bar Muscle-Up Class Progression

"Verstappen" (Time)

#TEAMPRVNTUESDAY

For Time:

3 Rounds

24 Wall Balls

8 Clean & Jerk

16/12 Cal Row or Ski or 12/8 Cal Bike

8 Bar Muscle Ups (A: 8 burpee pull ups or 16 pullups)

Wallball: (Rx 20/14, S 16/12)to 10/9ft

Barbell: (Rx135/95, S 115/75)
Score: Time

Primary Objective: Keep the Clean and Jerks to under 1 minute

Secondary Objective: Manage the sets on the Bar Muscle-Ups to keep pace in the workout.

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