26Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (Every :90sec for 5 sets
8 reps at 75%
B/T sets 5-8 Chin-ups)
B: Yates rows (Every :90sec for 5 sets
8 reps at 75%
B/T sets 5-8 Chin-ups)
C: Metcon (No Measure)
4 sets
8/8 DB Renegade rows (50/35)
12 BB weighted bicep curls
***
4 sets
8/8 DB Bent over rows
12 BB weighted reverse curls
***
4 sets
8/8 DB Bear plank pull through
12 BB weighted crag curls
26Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets: For Quality
12-16 Plank Shoulder Taps
8/8 Single Arm Dumbbell Deadlift
10 Box Step-Ups + 5 Box Jumps
:20 Extended Inchworm Hold
Specific Barbell Prep and Primer
5 Snatch Grip RDLs
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Low Hang Power Snatch
Then..
Add weight gradually to reach 75% for first working set
Box Jump Primer:
2 Low Box Jumps
3 High Box Jumps (focus on soft, powerful landings)
Power Snatch (Power Snatch
Every 2:00 x 7 Sets
3 Sets 1.1 @ 75%
2 Sets of 1.1 @ 80%
2 Sets x 1 @ 85%
Superset with 3 high box jumps after each set of snatches)
Goal: Technical Proficiency and Developing Greater Power and a rapid turnover.
Stimulus: Power and Speed Strength
"Breakfast for Dinner" (AMRAP - Rounds and Reps)
14:00 AMRAP
3 Wall Walks
7 Box Jump Overs
14 Alternating Dumbbell Snatch
7 Box Jump Overs
Box Height: (Rx24/20, S 20/16″)
Dumbbell: (Rx50/35, S 40/25)
Goal: ~7 Rounds
Stimulus: Muscular Stamina and Endurance
RPE: 8/10
Primary Objective: Maintain unbroken movement across dumbbell and wall walks
Secondary Objective: Keep box jump overs fast but controlled to manage heart rate
Mobility
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
25Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets for Quality
10/8 Calorie Row
10 Hanging Knee Raises
20 Single Unders
10 Air Squats
5 Push-Up to Down Dog
Specific Movement Prep
2 Sets: For Quality
10 Beat Swings
5 Toes-to-Bar (or Knees to Chest)
15 Double Unders or Single-Single-Double or 30 Single Unders
8 Wall Balls @ Working Loads
"Shepherd’s Pie" (Time)
3 Rounds for Time
18/14 Cal Row or Ski or 13/10 Cal Bike
18 Toes to Bar
72 Double Unders (A: 144 singles)
24 Wall Balls
9/7 Ring Muscle-Ups (A: 9 C2B Pull-Ups+9 Ring Dips
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Time Domain: 15-20min
Time Cap: 25min
Stimulus: Full-Body Chipper / Gymnastics Capacity Under Volume
RPE: 8.5–9/10
Primary Objective: Manage gymnastics volume, particularly Toes-to-Bar and Ring Muscle-Ups. Pick smart sets here and tackle in a way that allows for the most consistency round to round.
Secondary Objective: Look to hold the row, wall balls, and double unders as close to 1 minute per station as possible.
Optional Accessories (Checkmark)
4 Sets: For Quality
10/10 Half Kneeling Paloff Press with Rotation
:15 Ring Support Hold
15 Banded Face Pulls
24Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Legends
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
24Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets: For Quality
1:00 Cardio Choice
10 Kettlebell Deadlifts
10 Alternating Reverse Lunges
10 Glute Bridges
:30 Dead-Bugs
Specific Barbell + Plyo Prep
6 Empty Barbell Romanian Deadlifts
2 Broad Jumps (Both Legs)
4 Deadlifts @ 40%
1/1 Single Leg Broad Jump with 2 foot landing
4 Deadlifts @ 50%
1/1 Single Leg Broad Jump with 2 foot landing
--
Then, build to 65% for working sets
Deadlift (Every 2:30 x 5 Sets
4 Deadlifts @ 65% of 1RM)
+ 2/2 Single Leg Broad Jump to 2 Foot Landing between sets of Deadlift
% is Based on 1RM Deadlift
Perform each jump to maximum distance with a firm stick on the landing. These are touch and go deadlifts.
Record Working Weight
Stimulus: Absolute Strength + Speed Strength and Power Development (Unilateral Stability)
Cues:
Focus to push the ground away on the deadlift and have the hips and shoulders rise at the same rate.
Single Leg Broad Jumps really work to drive the other leg back and the whip forward and through to create momentum into the jump, then stick the landing with both feet to work on better stability and power.
Modifications:
Move to Hex Bar Deadlift or Sumo Deadlift as the primary mods for Deadlift today.
Just do a traditional Broad Jump today for 3 reps rather than single leg for 2/2
"Cornbread Collapse" (AMRAP - Reps)
Tabata Mash-Up
8 Sets
:20 American Kettlebell Swings
:10 Rest
:20 Burpees
:10 Rest
Kettlebell: (Rx53/35, S 44/26)
Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set
Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control
RPE: 9/10
Primary Objective: Sustain high-effort sets across all 8 rounds without major drop-off
Secondary Objective: Maintain clean kettlebell swing mechanics and fast burpee cycle speed
24Jun
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
4th of July modified schedule classes at 9, 10, 11am
HomeGrown AthletX - HGX-FIT
A: Bench Press (Every 2min
8x8 at 75% from last week heavy 2x2)
Metcon (No Measure)
4 sets
8 BB Close grip bench press
8/8 DB Barrel press (50/35)
10 DB Pullovers
***
4 sets
10 BB skull crushers
15 Plate tricep ext (55/35)
15 Incline close grip push-ups
20 Plate russian twist (w/plate)