12Jun
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
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
15min ~
Barbell from the rig to the floor and back
Working on our legs and not our lower back
****
One DB.
10 RDL
10 Hang power cleans (to the shoulder)
10 Shoulder to overhead
100M Farmers carry (overhead)
Then…switch to other side
12Jun
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
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - HGX-FIT
A: Bench Press (Every :90sec
6 x 8 at 70-75% of 1RM)
B: Metcon (No Measure)
5 sets: SA DB
10/10 DB Bench press
10 DB Pullover
10 Bench/box dips
20 Incline push-ups (from the bench)
****
EMOM: Core
Abmat sit-ups
Vups
Russian twist (weighted)
Ceiling crunches (weighted)
Ankle touches
Flutter kicks
Scissor kicks
Hollow rock
Knee raises with a twist (from the rig) - 2min
11Jun
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
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Functional Fitness
General Prep, Activation, and Mobility
400m Run
--
1-2 Sets:
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Hollow Rocks
10 Alternating V-Ups
10 Scapular Pull-Ups
:15 Tuck L-Hang
Specific Prep
Hang Muscle Snatch (Empty Barbell)
Hang Power Snatch (Empty Barbell)
8 Bar Kip Swings
Low Hang Muscle Snatch (Empty Barbell)
Low Hang Power Snatch (Empty Barbell)
4 Kipping Knees to Chest
4 Kipping Toe to Target or Alt Toes to Bar
4 Toes to Bar or Scaling Mod
--
Then Build Towards Working Loads on Barbell
“Sentinel Storm” (3 Rounds for reps)
For Max Reps
3 Sets:
8:00 AMRAP
1000m Run
25 Toes to Bar
- Max Power Snatch
Rest 4:00 b/t sets
Barbell: (Rx 115/75, S 95/65)
Goal: Accumulate 10–20 power snatch / set (Total of 50 Reps +/- 5-10)
Stimulus: Gritty aerobic threshold effort with midline and grip interference into high-skill barbell cycling
RPE : 9/10
Primary Objective: Maximize barbell time by pushing the run and toes-to-bar efficiently without redlining. We are looking to complete the run right around that 5:00 mark.
Secondary Objective: Maintain clean, consistent power snatch technique under fatigue—fast singles are ideal
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
10Jun
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
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 sets
10 DBs Chest supported incline rows
10 Yates rows (135/105)
10 DBs Bent over rows (50/35)
10 Pendlay rows (135/105)
***
4 Supersets:
15 Banded tall kneeling lat pulls
15 BB bicep curls
15 BB skull crushers
***
3 Supersets
15 BB tricep ext
15 BB reverse curls
15 DB preacher curls (elbows press against stomach)
10Jun
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
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Legends
Metcon (No Measure)
3 sets: Red band
10 Face pulls (one second hold)
10 Lat pulls (both hands - one second hold)
***
Partner training: (split work)
160 DBs shoulder to overhead
200M DBs farmers carry (high/low)
160 DBs bent over rows
200M DBs farmers carry (front rack)
160 DB single arm upright row
200M DBs farmers carry (suitcase)
10Jun
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
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Functional Fitness
General Prep
3 Sets: For Quality
:30 Jump Rope
6 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
:15 Dead-Hang + :15 Active Hang
10 Ring Rows
Weighted Pull-ups (Every 2:00 x 5 Sets
3 Reps for Max Load)
Start at a moderate heavy load and increase to a max for the day
Goal: Building to 90% of 1RM (If you tested the 1RM from a few months ago or have that logged)
Stimulus: Gymnastics Absolute Pulling Strength
Cues:
Start with an active lat position by retracting your shoulder blades to start each pull-up.
Modifications:
Look at levels as good options for the day
"Trinity" (5 Rounds for time)
Every 3:00 x 5 Sets
50 Double Unders (A: 100 singels)
15 DB Bench Press
10 Burpee Pull-Ups
Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval
Stimulus: Upper body stamina and high-skill density with aerobic repeatability
RPE: 8/10
Primary Objective: Move through the bench press unbroken or in 2 quick sets to maintain round consistency
Secondary Objective: Control breathing during the double unders to preserve grip and push the pace on the burpee pull-ups. The goal is to complete the Burpee Pull-Ups in under 1:00.
General Prep
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch