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 - 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

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 (Checkmark)

General Prep

400m Group Run

--

2 Sets: For Quality

:30 Jump Rope

6/6 Single Arm Ring Rows

6 Strict Knees to Chest

10 Abmat Sit-Ups

-

Specific Skill Work and Primer

Rope Climb Technique and Practice

-

Primer

20 Double Unders

:15 Forearm Plank

1 Rope Climb

:15 Forearm Plank

200m Run

10 Sit-Ups

“Long Haul” (Time)

3 Rounds for Time, With a Partner

200 Double Unders

1:00 Synchro Plank Hold

6 Rope Climbs

1:00 Synchro Plank Hold

800m Run

40 Synchro Abmat Sit-Ups
Time Goal: 34:00-40:00

Time Cap: 40:00

RPE: 7/10

Stimulus: Partner Conditioning , Midline and Pulling

[Long Haul: Levels] (Time)

Level 2:

3 Rounds for Time

120 Double Unders

:45 Synchro Plank Hold

4 Rope Climbs

:45 Synchro Plank Hold

800m Run

30 Synchro Abmat Sit-Ups

-

Level 1:

3 Rounds for Time

200 Single Unders

1:00 Cumulative Plank Hold

6 Pull to Stands

1:00 Cumulative Plank Hold

600m Run

40 Cumulative Abmat Sit-Ups

-

Masters 55+:

3 Rounds for Time

120 Double Unders

:45 Synchro Plank Hold

4 Rope Climbs

:45 Synchro Plank Hold

800m Run

30 Synchro Abmat Sit-Ups

-

Competitor:

3 Rounds for Time

200 Double Unders

1:00 Synchro Plank Hold

8 Rope Climbs

1:00 Synchro Plank Hold

800m Run

40 Synchro GHD Sit-Ups

-

Hotel/Travel: Solo

3 Rounds for Time

100 Double Unders

1:00 Synchro Plank Hold

18 Strict Pull-Ups

1:00 Synchro Plank Hold

800m Run

40 Abmat Sit-Ups

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Accessories (Checkmark)

4 Sets: For Quality

10 Alternating Bear Plank Pull Throughs

15 Chest Supported Dumbbell Rows

5 Dragon Flags

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)

3 min ski or row

Stretches:

Green band

Inchworm w/ pu

thoracic rotation

scorpion

straight leg kickups

glute bridges

dead hang

jumping pull-up/pull-up

Thruster (4x3 thrusters, building in weight
On the 2 min)

Double Down (Time)

15 min cap

20/15 cal ski

20/15 pull-ups (jumping pull-ups)

20/15 burpees

20/15 db shoulder to oh right 35#

20/15 db shoulder to oh left

20/15 air squats (to box if needed)

20/15 db thrusters r

20/15 db thrusters l

Seated 2

15 cal ski

20 c2b (pull-up)

15 push up plate walkovers

15 sa db c+j L 35#

15 sa db c+j R

15 cal ski

15 pull up

15 push-up

15 sa db snatch r

15 sa db snatch l

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)

Mobility Prep and Activation

200m Run

:30/:30 Quadruped Thoracic Rotations

:30 Alternating Scorpions

:30 Alternating Iron Cross Stretch

-

General Movement Prep

2 Sets: For Quality

20 Bear Plank Shoulder Taps

15 Air Squats

12 Alternating Reverse Lunges

1 Wall Walk + :10 Nose to Wall Handstand Hold

-

Specific Bench Press

5 Empty Barbell Bench Press

5 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

-

Then put working weights on the bar

Bench Press (Weightlifting Variable Reps & Sets)

Modifications and/or Substitutions:

Can adjust to close grip bench press for those with shoulder impingement, or move to Dumbbell Bench Press or Floor Press.

Level 1 / Beginner Athletes:

Adjust the rep range to 8-6-6-8 at more moderate loads to develop movement patterns and keep the weights lighter.

“Chasin’ That Neon Rainbow” (Time)

3 Rounds for Time

25/20 Push-Ups

25 Wall Balls

Wall Balls: (Rx 20/14, S 16/12), 10/9ft
Time Domain: 4:00-7:00

Time Cap: 10:00

Primary Objective: Complete each round in under 2:30

Secondary Objective: Keep big sets on Wall Balls

Mobility (Checkmark)

PRVN Mobility #6

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

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

General Warm-Up (Checkmark)

3 Sets

1:00 cardio

8 Inchworm to Hollow Body

15 Hollow Body Banded Pull Overs

10 reps each – Bent Over I-T-Y Raise with light plates

10 Glute Bridge Marches with 2s Pause at Top

5/5 Archer Ring Rows

Handstand Walk (6 Rounds for distance)

Every 90 seconds x 6 Sets

15–25ft Handstand Walk

Or the following progressions:

Handstand Walk to Wall

Wall-Facing Shoulder Weight Shifts

Box Pike Handstand Weight Shifts

Wall Facing Handstand Shoulder Taps

“Somewhere on a Beach” (AMRAP - Rounds and Reps)

15:00 AMRAP

15/11 Bike or 21/15 Cal row or Ski

12 Toes to Bar

50ft* (15m) DB/KB Farmers Carry

*Add 50ft (15m) Farmers Carry Each Set

Farmers Carry: KB 2 x (Rx70/53, S 53/44)

DB 2 x (Rx70/50, S 60/40)
Goal: 6+ Rounds

Strategy: Look to tackle the bike at a hard sustainable pace with the goal of completing each set in under 1:00. We will then tackle the Toes to Bar in 3 sets or less before moving into the Farmers Carry. The challenge here will be the increasing duration on the Kettlebell Farmers Carry as midline and grip fatigue accumulate with the combination with Toes to Bar. Focus on using the bike as recovery for the grip while still tackling it with relative high intensity to keep pace on the workout and tackle 6+ rounds here today.

Mobility (Checkmark)

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

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

View Public Whiteboard

Push/Pull (No Measure)

EMOM 2min - Each movement at 78% of 1RM

6 sets

6 Strict Shoulder press

6 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