14Oct
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: Incline Bench Press (Weight)
Every :90sec
5x5 at 80-82% of 2RM
Immediately into…
4 sets
8 Incline close grip bench press
8 DBs Barrel press (floor)
10 DBs Incline flys
8/ DB offset push-ups
B: Metcon (Checkmark)
Supersets:
3 sets
8 BB Bicep curls (weighted)
10 BB Drag curls
**Rest :30sec B/T sets
3 sets
8 BB Reverse curls (weighted)
8 DB Hammer curls
10 DB SA Seated preacher curls
13Oct
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)
Mobility Prep and Activation
2:00 Cardio Choice
:30/:30 Active Pigeon Stretch
:30 Bootstrap Squat + Block and Twist
10 Alternating Cossack Squats (5sec Pause)
:30/:30 Active Scorpion Stretch
General Prep:
2 Sets:
3 Hang Muscle Snatch + 3 Hang Power Snatch
8 Alternating Dumbbell Reverse Lunges *Warm-Up Loads
4 Bar Facing Burpees *Practicing Cadence and Technique
Specific Barbell Primer
3 Sets:
Snatch Lift Off
Slow Pull Power Snatch
Power Snatch
Building Loads to 60% of 1RM Power Snatch
--
Then Test Loads on Dumbbell Reverse Lunges and get set for the workout.
"Senna" (5 Rounds for reps)
20:00 EMOM
minute 1: 3 Touch and Go Power Snatches
minute 2: 12 Dual Dumbbell Reverse Lunges
minute 3: - Max Bar Facing Burpees
minute 4: Rest
Dumbbells: 2 x (Rx50/35, S 40/25)
Power Snatch: Starting @ 60% and increase each set
*Score as reps, put load for power snatch in notes
Score: Total Bar-Facing Burpees Completed
Goal: 12-15 Burpees each round
Stimulus: Weightlifting under fatigue + stamina test with high-volume burpees
RPE: 8–9/10
Primary Objective: Move technically sound on the snatches and get to a heavy triple for the day
Secondary Objective: Maintain efficient and consistent reps on the bar facing burpees.
Mobility (Checkmark)
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch
1:00 Saddle Pose
12Oct
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: Shoulder Press (Establish a new 2 rep
12min
Then...Rest 2min
Every :90sec for 5 sets
3+5, Strict shoulder press + push press at 75% of heavy 2reps)
B: Metcon (Checkmark)
4 sets
8 DBs Shrugs (heavy-ish)
100M Farmers carry
12/12 DB Rear delt raises
***
Time permitting letters Y,T,W (12 reps each letter)
with small plates
12Oct
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
HomeGrown AthletX - Functional Fitness
Warm-up (Checkmark)
General Prep
2 Sets: For Quality
:40 Echo Bike
10/10m Lateral Shuffle
8 Bar Kip Swings
8 Ring Rows
10 Air Squats
:15 Wall Facing Handstand Hold
Specific Prep / Primer
5/4 Calorie Bike
2 Shuttle Runs
5 Pull-Up or Modification (Banded Strict Pull-Ups / Jumping Pull-Ups)
5 Goblet Squats @ working loads
1 Wall Walk
"When I Come Around" (AMRAP - Rounds)
40:00 EMOM
minute 1: 13/9 Bike
minute 2: 6 Shuttle Run
minute 3: 15 Pull-Ups
minute 4: 15 Kettlebell Goblet Squats
minute 5: 3 Wall Walks
Kettlebell Goblet Squat: (Rx53/35, S 44/26)
Shuttle Run: 25/25ft
Wall Walk: 10 in from the Wall
Score: Competed Minutes (For example, if all work is completed as prescribed, score is 40 rounds).
Goal: Sustain consistent pacing and complete all movements inside :45 seconds
Stimulus: Long, aerobic stamina builder with muscular endurance. High-volume durability under moderate fatigue.
RPE: 6-7/10 early, rising to 8/10 by the final rounds due to accumulated fatigue.
Primary Objective: Hold quality movement standards across all stations while staying under :45 of work each round.
Secondary Objective: Maintain aerobic and set consistency with little to know drop off in output.
Mobility (Checkmark)
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
12Oct
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)
A Wind is Blowing
Front Squat (5x3 build
w/ 3-5 bench dips, ring dips or matador each time
Dallas - bench)
Elevation Gain (Checkmark)
12 min cap:
3x:
15 wall ball
10 push-ups
20 single unders (40 multi)
Seated 2:
21 wb
21 ring dips (matador)
75 multi
15 wb
15 dip
100 multi
9 wb
9 dip
150 multi
11Oct
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
HomeGrown AthletX - Functional Fitness
Warm-up (Checkmark)
General Warm-Up
3 Sets: For Quality
1:00 Row bike or ski
15 Banded Pull Aparts
5 Inchworm Push-Ups
10 Hollow Rocks + 10 second Hollow Hold
5/5 Single Arm Dumbbell High Pull
5/5 Single Arm Dumbbell Strict Press
Specific Prep
2 Sets:
4 Bench Press
6 GHD Sit-Ups
6 Alternating Dumbbell Hang Snatch
6/4 Cals
Building to working loads and range of motion
“Boulevard of Broken Dreams” (Time)
5 Rounds for Time, as 4 Person Waterfall
20 Bench Press
20 GHD Sit-Ups (A: v-ups)
20 Alternating Dumbbell Hang Snatch
20/14 Cal Row or Ski or 14/10 Cal Bike
Barbell Bench: (Rx135/95, S 115/75)
Dumbbell: (Rx50/35, S 40/25)
Score: Time
Time Cap: 35:00
Goal: 24:00-30:00
Stimulus: Team-based conditioning with a push–pull–core combo under aerobic pressure. The waterfall format demands athletes maintain consistent pacing without major drop-off.
RPE: 8/10
Primary Objective: Hold consistent split times across all 5 rounds with clean execution of the bench and snatch.
Secondary Objective: Minimize transition time between stations while maintaining quality on GHD/core work.