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:

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 - Functional Fitness

View Public Whiteboard

Warm-Up (Checkmark)

Mobility Prep and Activation

2:00 Row

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

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General Movement Prep

2 Sets: For Quality

8 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

6 Behind the Neck Press in Split

4/4 Pendulum Lunges

1 Wall Walk + :15 Wall Facing Hands and Hold

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Barbell Primer

3 Sets: Building to working loads

Jerk Dip Drive

Split Jerk

Pause Split Jerk

Split Jerk (Every 90 seconds x 8 Sets
2 Split Jerks @ 70%+
*Pause in the catch for 1 second on each rep
)

Modifications and/or Substitutions:

For Limited Mobility: Move to Strict Press for strength development or even behind the neck strict press with light

“Life Changes” (4 Rounds for reps)

16:00 EMOM

minute 1: 4-6 Sandbag Cleans

minute 2: 4-6 Wall Facing Handstand Push-Ups

minute 3: 50ft (15m) Dual Dumbbell Farmers Lunge

minute 4: Rest

Dumbbells: 2 x (Rx50/35, S 40/25)

Sandbag: (Rx150/100, S 75/50)

*Alternative to Sandbag Cleans today will be Dual Kettlebell Dead-Stop Cleans at 70/53lb, 32/24kg
Score: Rounds Completed as Written

Primary Objective: Complete each station with quality in the rep range given.

Secondary Objective: Complete the Sandbag Cleans as quick singles in under 10 seconds a rep.

Mobility (Checkmark)

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

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

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Specific Skill Work and Primer

Rope Climb Technique and Practice

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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

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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 - 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 - 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