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

8-12 EMOM, 2-3 sets

Minute 1: Cardio Choice

Minute 2: 10 Russian Kettlebell Swing + 10 Goblet Squats

Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in

Minute 4: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World's Greatest Stretch

Round 3: :60 Thoracic Squat Rotations

Specific Warm-Up:

5 Back Squats @ 50-55%

5 Back Squats@ 55-65%

3 Back Squats @ 65-70%

3 Back Squats @ 70-75%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Back Squat

Adjust to working loads for Back Rack Reverse Lunges

-

4 Back Rack Lunges

100ft (30m) Farmers Carry

6/4 Calorie Row

6-8 Wall Balls

Back Squat (Every 2:00 x 6 Sets
2 Back Squats @ 80% of 1RM
)

Movement Adjustments (If Needed)

- Box Squat: For Knee Pain While Keeping Loading

- Split Squat: Adjust for disc issues, or lower back discomfort

- Barbell Hit thrust: Works Glute and Hamstrings while taking strain off knees and back

Level 1: 6 Sets x 4 Reps @ 6 RPE, Focusing on 2121 Tempo

"Load and Launch" (AMRAP - Rounds)

12:00 EMOM

minute 1: 12 Back Rack Reverse Lunges

minute 2: 200ft Farmers Carry

minute 3: 12/9 Cal Row or Ski or 9/7 Cal Bike

minute 4: 20 Wall Balls

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

Farmers Carry: KB's 2x (Rx53/35, S 44/26), or DB's 2 x (Rx50/35, S 40/25)

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score: Completion of prescribed work each minute

Goal: Keep all stations under 45 seconds

Primary Objective: Hold consistent output and quality positions across all 12 minutes.

Secondary Objective: Maintain unbroken sets on lunges and wall balls while staying smooth on the rower and farmers carry.

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s 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 - Functional Fitness

View Public Whiteboard

Warm-up Flow (Checkmark)

General Warm-Up:

2:00 Cardio Choice

-

12 Alternating Box Step-Ups

12 Deep Lunge Mountain Climbers

10 Down Dog Toe Touches

8/8 Quadruped Thoracic Rotations

-

2 Sets: For Quality

8 Bradform Press with Lockout

6 Inchworm Push-Ups

4 No Jump Burpees

4 Box Jumps (Step-Down)

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-65%

3 Push Press @ 65-70%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Push Press

Adjust to working loads for Shoulder to Overhead

-

1 Wall Walks

2 Burpee Box Jumps @ Warm-Up Height

3 Shoulder to Overhead @ Working Loads

-

2 Wall Walks

4 Burpee Box Jumps @ Working Height

2 Shoulder to Overhead @ Working Loads

Push Press (Every 1:30 x 6 sets
3 Reps @ 75%)

Movement Adjustments (If Needed)

- Strict Press: Lowers loading, while still developing strength

- Dumbbell Push Press: Adjustment for range of motion

- Incline Dumbbell Bench Press: Adjustment for range of motion.

Level 1: 5 Reps @ 6 RPE across working on control in the dip and drive and a strong finish over midline.

“Push the Line” (AMRAP - Rounds and Reps)

8:00 AMRAP

2 Wall Walks

4 Burpee Box Jump

6 Shoulder to Overhead

Box Height: (Rx30/24, S 24/20″)

Barbell: (Rx155/105, S 125/85)
Goal: 5-7 Rounds

Score: Rounds + Reps

Primary Objective: Move steadily through all three elements while maintaining strong overhead positions under fatigue.

Secondary Objective: Keep movements unbroken and steady, managing positions.

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

200 seated knee raises (I GO - YOU GO)

200 Sit/stand

200M farmers carry

****

200M farmers carry

200 Sit/stand

200 seated knee raises

***

Paloff press/Wood chops

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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A: Incline Bench Press (Weight)

Every 2min

5 x 5 at 75% of last week 2RM

***Same weight across the board

3 sets

8 DBs close grip incline press

8 DB incline flys

8 Hindu push-ups

B: Metcon (Checkmark)

3 Supersets:

10 BB bicep curls

10 BB tricep ext

***

10 BB reverse curls

10 BB skull crushers

***

25 Plate ceiling crunches

25 Seated knee raises

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

View Public Whiteboard

Warm-up Flow (Checkmark)

General Warm-Up:

2-3 Sets:

1:30 cardio (:45 Easy, :30 Moderate, :15 Hard)

8/8 Single Leg Barbell Romanian Deadlifts

:10/:10 Single Leg RDL Iso Hold

10 Supine Grip Barbell Bent Over Row with 1-2 sec Pause at Chest

10 Alternating Scorpions

8 Hollow Ups

8 Arch Ups

10 Alternating V-Ups

Specific Warm-Up:

8 Deadlifts @ 40-50%

5 Deadlifts @ 50-55%

3 Deadlifts @ 55-65%

3 Deadlifts @ 65-70%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Deadlifts

8 Bar Kip Swings

4 Kipping Knees to Chest

8 Ring Rows

4 Kipping Toes to Target Building Height

4 Jumping Pull-Ups (Controlled Eccentric) *Activation

-

3-4 Toes to Bar

8/6 Calorie

3-4 Strict Pull-Ups

Deadlift (Every 2:30 x 4 Sets
5 Deadlifts @ 70%)

Movement Adjustments (If Needed)

- Hex Bar Deadlift: More upright torso, change of torso angle

- Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back

- Block Deadlift: Adjusting to shorter range of motion

- Barbell Hip Thrust: Hits glutes and hamstrings with no lower back

Level 1: 4 Sets x 5 Reps @ 6 RPE, Focusing on 2121 Tempo

“Gravity’s Grip” (3 Rounds for reps)

3 Sets

3:00 AMRAP

:30 Max Toes to Bar

20/14 Cal bike or 29/20 Cal row or Ski

-Max Strict Pull-Ups

Rest 2:00 b/t sets
Score: Total Combined Reps of Toes to Bar + Strict Pull-Ups

Goal: 60+ total reps (across all 3 sets) (i.e. 10-15 Toes to Bar + 8-15 Strict Pull-Ups)

Primary Objective: Accumulate 10+ reps in each gymnastics segment, particularly during the final pull-up window.

Secondary Objective: Complete the cals in under 1:45 to allow sufficient time for strict pull-up work.

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)

“One More Time”

Every time they say “one more time”= updown

“celebrate”=squat or jump squat

Bench Press (Every 2.5 minutes
Help spot your partner!
5 reps
5 reps heavier
3 reps
3 reps
2 reps)

Ante Up (Checkmark)

7 min AMRAP

ID:

7 sandbag over shoulder 50#

7 burpee box get-overs 24"

Seated 2:

2..4…6…etc

Sandbag lap to shoulder 50#

Box u-turns