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

HomeGrown AthletX - Functional Fitness

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Warm-up Flow (Checkmark)

General Warm-Up

3 Sets: For Quality

1:30 Row

5 Inchworm to Hollow

10 Down Dog to Up Dog

5 Pike Push-Ups

10 Sumo Stance Good Mornings

10 Alternating Box Step-Ups

5 Box Jumps

Specific Pre p:

- Talk through Wall Facing Handstand Push-Up technique and form and go through mods. Practice 3-5 Reps of modification and movement pattern for the day.

- Elevator style kipping pull-up: Find the kip swing and work on tension and rhythm. Slowly build the kip and create a slight elbow bend and then push away and build the swing getting higher and higher until the chin is over the bar. Perform 5-6 Reps

- Build to working loads on the Sumo Deadlift over the course of 2-3 sets working on tension, body position, and maintaining knees out and chest up.

- Perform 3-5 Box Jump Overs

- 12/9 Calories on the Rower: Focusing on stroke rate, straight chain path and power through the entire stroke.

Light Primer:

2 WFHSPU

4 Pull-Ups

4 Sumo Deadlifts

4 Box Jump Overs

5/4 Calorie Row

"Cascade" (AMRAP - Reps)

For Max Reps:

17:00 EMOM

minute 1: Wall Facing Handstand Push-Ups

minute 2: Pull-Ups

minute 3: Sumo Deadlift

minute 4: Box Jump Overs

minute 5: Calories

minute 6: Rest

Barbell: (Rx 185/125, S 155/105)

Box Height: (Rx24/20, S 20/16″)

*Start In a Waterfall rolling in on the minute to different stations
Score: Total Reps Across All Stations

Goal: 75/70+ Per Round (225/210+ Total)

Primary Objective: Maintain strong, repeatable efforts on each station while holding high-quality movement standards.

Secondary Objective: Hit similar rep counts across all five active minutes; avoid a large drop-off after the opening round.

Optional Accessories (Checkmark)

3 Sets: For Quality

:20 Flutter Kicks

Rest :20

:20 Hollow Rocks

Rest :20

20 Bear Plank Pull Throughs

Rest :20

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

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Warm-up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Movement Prep

2 Sets: For Quality

:30 Jump Rope

6/6 Dumbbell Hang Snatch

6/6 Dumbbell Windmills

3 Hang Muscle Snatch

3 Overhead Squats w/1-2 sec Pause in the Hold

Snatch Primer

3 Position Power Snatch

3 Overhead Squats

3 Snatch Balance

-

2 Low Hang Power Snatch

2 Hang Squat Snatch

2 Overhead Squat

-

Add Loads:

2-3 Sets: Building

Power Snatch

Hang Squat Snatch

Overhead Squat

Snatch Complex (8 Rounds for weight)

Every 90 seconds x 8 Sets

Power Snatch + Hang Squat Snatch + Overhead Squat

Start @ 60% of 1RM Snatch and increase loads to heavy for the day
Movement Adjustments (If Needed)

- Power Snatch + Overhead Lunge for those working on mobility

- Mobility Concerns: Power Clean + Hang Clean + Front Squat

Level 1: 3 Hang Power + 1 Overhead Squat @ light loads

"Snatch Burn" (5 Rounds for reps)

For Reps

5 Sets:

2:00 AMRAP

50 Double Unders (A: 70 singles)

10 Hang Squat Snatch

- Max Devil's Press

Rest 1:00 b/t sets

Barbell: (Rx 95/65, S 75/55)

Dumbbells: (Rx50/35, S 40/25)
Score: Total Devil’s Press Reps Across All 5 Sets

Goal: 25+ Reps (5+/set)

Primary Objective: Unbroken Double Unders + Hang Squat Snatch

Secondary Objective: Consistent sets and reps on the Devils Press to finish off each set

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

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 - Uniquely Abled Fitness

Warm-up (No Measure)

WB stuff w/ partner

Squat Clean (Hang squat clean
3 reps...build over sets)

Partner AMRAP (Checkmark)

Start w/ 6 reps (split w/ partner)

*Add 2 reps each time

6 hang power cleans

6 burpees over the bar (seated burpee)

6 wallball

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

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Warm-up Flow (Checkmark)

General Prep:

2 Sets: For Quality

200m Run row ski or 15/11 Cal Bike

:15 Dead-Hang + 15 Active Hang

8-10 Bar Kip Swings

8-10 Ring Rows or 6/6 Single Arm Ring Rows

10 Alternating V-Ups

Specific Prep:

Adjust GHD's and Go Over Specifics (Modifications)

-

Then plan on Bar Muscle-Up Progressions as the final touches prior to the workout.

"Bar Chase" (6 Rounds for time)

Every 6:00 x 6 Sets

15 GHD Sit-Ups (A: 15 V-Ups)

200m Run

12/9 Cal Bike or 16/12 Cal Row or Ski

200m Run

5 Bar Muscle-Ups (A: Burpee Chest to Bar Pull-Ups)
Goal: Complete each set in ~4:30, leaving ~1:30 recovery before the next interval

Score: Slowest Set

Primary Objective: Maintain consistent split times across all 6 rounds.

Secondary Objective: Looking to complete the GHD's and Bar Muscle-Ups Unbroken

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

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 - HGX-FIT

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Push/Pull (No Measure)

EMOM 2min - Each movement at 80-82% of 1RM

5 sets

5 Strict Shoulder press

5 Pendlay rows

Metcon (No Measure)

3 sets - SA DB

8/8 Arnold press (floor/legs straight)

8/8 Gorilla rows

8/8 Bent over rows

***

3 Sets - SA DB

10/10/10 DB Angle side delt raises + Front delt raises + shoulder press.

***No rest from right to left side

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 - Legends

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Metcon (No Measure)

Partner training: Optional

Complete all reps/movements with one arm.

15 DB bent over rows

15 DB swings

15 DB high pulls

15 DB shoulder to overhead

2min of rowing or ski erg

Then repeat with the other arm.