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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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 - Functional Fitness

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Warm-Up Flow (Checkmark)

Mobility Prep and Activation

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

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

-

General Movement Prep

2 Sets: For Quality

16 Glute Bridge March

10 Dumbbell Cossack Squats (light DB’s)

10 Dumbbell Strict Press (light DB’s )

5 Up Downs

-

Primer:

7/5 Calorie Row

5 Dumbbell Thrusters @ working loads

5 Lateral Burpees over Dumbbells

Rest :30

5 Lateral Burpees over Dumbbells

5 Dumbbell Thrusters @ working loads

7/5 Calorie Row

“Burnin’ It Down” (10 Rounds for time)

Every 3:00 x 10 Sets

12/9 Cal Row or ski or 9/7 Cal bike

8 Dumbbell Thrusters

8 Lateral Burpees over Dumbbells

Alternate Directions Each Set

Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: Complete each set in 1:45-2:15

Time Cap/Set: 2:45

Primary Objective: Complete each set in under the cap

Secondary Objective: Descending Splits

Optional Accessories (Checkmark)

3-4 Sets: For Load

10-12 Front Rack Step-Ups

:20-25 Ring Support Hold

Step-Ups: 20in Box

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)

Body Heat and Mobility

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

-

General Warm-Up

2 Sets: For Quality

8 Barbell Romanian Deadlifts

8 Tall Muscle Cleans

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

10 Alternating Down Dog Toe Touches

-

Barbell Primer:

*Empty Barbell

2 Sets

Clean Deadlift

Hang Clean High Pull

Hang Power Clean

Low Hang Power Clean

-

3 Sets:

Clean Deadlift

Hang Power Clean

Power Clean

*Building to starting loads

“Amarillo by Morning” (10 Rounds for weight)

Clean Complex + High Box Jumps

20:00 EMOM

minute 1: Clean Complex

minute 2: 5 High Box Jumps

Clean Complex =

Clean Deadlift + Hang Power Clean+ Power Clean

*Starting @ 60% of Power Clean and increasing to a heavy for the day

Box Jumps: Choice on height. Looking for a challenging set
Goal: Build to 90% of 1RM Power Clean

Score: Max Load

Primary Objective: Build to a technical heavy for the day

Secondary Objective: Challenge yourself on the Box Jumps

Gymnastics Strength (Checkmark)

Every 2:00 x 5 Sets

5-7 Strict Pull-Ups

10 Dumbbell Floor Pull-Overs
For those that have the ability, let's look to add loads to the pull-ups today. For those that are challenged by pull-ups lets look to add band tension, move to a jumping pull-up + eccentric, or even just move to challenging ring rows to create quality strength building session here to finish off 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 - Legends

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Metcon (No Measure)

Red band: Everyone together

10 min of work

Face pulls

Lat pulls

Paloff press

***

100M DBs Farmers carry

15 DBs Shoulder to overhead

15 DBs Hammer curls

15 DBs Zottman curls

100M DBs Farmers carry

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

A: Incline Bench Press (Weight)

6 x 8 at 70% of last week 2RM

***Same weight across the board

No clock but keep rest 1min b/t sets

***

3 sets

8 DBs close grip press (floor)

8 DB pullovers (hips down)

8 Hindu push-ups

B: Metcon (Checkmark)

4 sets

10 DB or plate tricep ext (behind the neck)

10 BB skull crushers

25 Plate ceiling crunches

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)

Body Heat and Mobility

400m Run

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:20 Wrist Circles (each direction)

-

General Warm-Up

2 Sets: For Quality

10 PVC Pipe Passthroughs

10 VC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

8 Dumbbell Hang Snatch @ Warm-Up Loads

10 Down Dog Calf Gas Pedals

-

Barbell Primer

3 Sets: Building loads to starting weight

3 Snatch Grip Push Press

2 Snatch Grip Push Jerk

1 Snatch Grip Split Jerk

3 Overhead Squats with Pause on Final Rep

Overhead Squat (Weightlifting Variable Reps & Sets)

Modifications and/or Substitutions:

- Look to adjust the rep range slightly to 3 reps each set and reduce loading as the primary adjustment. Then for those with limited shoulder mobility the next

“Helanasty” (Time)

3 Rounds for Time:

21 Alternating Dumbbell Snatch

400m Run

12 Overhead Squats

Dumbbell: (Rx50/35, S 40/25)

Barbell: (Rx 115/75, S 95/65)

*Originally Programmed on October 2nd, 2023
Time Cap: 15:00

Goal Time: 9:00–13:00

Primary Objective: Complete each round in under 4:00 minutes

Secondary Objective: Looking to complete all movements unbroken