03Jun
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)
3x3 at 87%+
Full recovery between sets
Time cap: 12min
B: Metcon (No Measure)
Same as last few weeks - Get heavier!!!
4 sets
8 Incline close grip bench press
8 DBs Barrel press
15 DBs Standing flys
***
4 sets
8 BB Skull crushers (weighted)
8 DB Tricep ext (behind the neck)
15 BB pushups (use J hooks)
03Jun
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
Metcon (No Measure)
Partner training: I GO/YOU GO
100 DBs shoulder to overhead
100 KB swings
***
250M weighted farmers carry (Dealers choice)
100 KB high pulls
250M weighted farmers carry (Dealers choice)
100 DBs hammer curls
02Jun
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
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20/:20 PVC Pipe Prayer Stretch
Specific Prep
2 Sets, with Empty Barbell
3 Hang Snatch Pull
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Overhead Squats
5 Box Jumps
Snatch (Snatch Complex
Every 2:00 x 5 Sets
Snatch Pull + Hang Power Snatch
Rest 10 seconds
2 Squat Snatch)
Starting @ 70% of Power Snatch and increasing to a heavy for the day
Goal: Technique proficiency in the snatch, speed through the middle and a good overhead receiving position.
Stimulus: Speed Strength, Technical Proficiency
Cues:
Stay over the bar, root through the feet and keep pushing through extension in the pull.
Look for a rapid turnover and a strong punch into the receiving position.
Modifications:
We can adjust to Hang Power Snatch, move to a clean complex, or adjust to dumbbell snatch
“Red Pill or Blue Pill” (Time)
5 Sets: For Time
10 Power Snatch
10 Box Jump Overs
10 Overhead Squats
Rest 1:00 b/t sets
Barbell: (Rx 95/65, S 75/55)
Box Height: (Rx24/20, S 20/16″)
-
Time Domain: 12-15min
Time Cap: 17min
Goal: Finish each round between 1:30–2:00; maintain a tight window across all 5 sets
Stimulus: Barbell cycling with moderate fatigue and fast transitions
RPE: 8/10
Primary Objective: Cycle the barbell efficiently—unbroken or strategic quick breaks to stay consistent each round.
Secondary Objective: Maintain steady footwork across the box to reduce fatigue bleed into the overhead squats.
01Jun
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 - Uniquely Abled Fitness
Warm-up (No Measure)
Burpee/Row game
Push Press (5x5 build)
Partner Workout (No Measure)
100 m dual db farmer's carry
30 db push press
4 tire flips
8 sandbag to shoulder
01Jun
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
General Prep
3 Sets: For Quality
5/5 Pistol Box Step-Down
:15 Dead-Hang + :15 Active Hang
10/10 Banded Paloff Press
15 Banded Face Pulls
:30/:30 Banded Front Rack Mobility
Barbell Specific Prep
2 Sets with Empty Barbell
2 x (1 Pause Front Squat + 2 Front Squats)
-
Take 3 Sets to Warm-Up to 75% of Front Squat
1 Pause Front Squat + 2 Front Squats
Front Squat (Every 2:00 x 5 Sets
1 Pause Front Squat + 2 Front Squats
Perform @ 75% of Front Squat Across
*1 sec Pause in the hole for the Front Squat
Level 1:
Every 2:00 x 5 Sets
3-4 Front Squats with a 1sec pause at a load of around 7 RPE for the day
)
-
% of Front Squat
Key focus areas:
Vertical Torso, Keep that chest tall and elbows pushing up on the bar.
Maintain tension in the hole, especially during the pause. Don’t just relax in the pause
Modifications:
We could adjust to a safety bar squat, back squat, or move to a Box Squat depending on the athlete's issues.
"Alrighty Then!" (Time)
For Time
30-20-10
Dual Kettlebell Front Rack Walking Lunges
Toes to Bar
Kettlebell(s): 2x (Rx53/35, S 44/26)
--
Goal: 6-9min
Time Cap: 12min
Stimulus: Midline Burner
RPE: 8.5/10
Primary Objective: Look to keep the lunges to 10 unbroken at a time or greater.
Secondary Objective: Focus on good controlled sets of toes to bar that maintain a pace of close to 15 per minute.
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
31May
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
General Prep
2 Sets:
1:00 Cardio Choice
15 Banded Good Mornings
10 Cossack Squats
5 Inchworm Push-Ups
Specific Prep / Primer (No Measure)
8-10 Barbell Romanian Deadlifts
8-10 Bench Press
6-8 Wall Balls
- Add Loads to Barbell -
5 Deadlifts
5 Bench Press
6-8 Wall Balls
--
Get to working loads on the Deadlift and Bench Press for the day
"Loser? I Don’t Think So!" (5 Rounds for reps)
20:00 EMOM, In Teams of 4 for Max Reps
minute 1: Deadlifts
minute 2: Bench Press
minute 3: Wall Balls
minute 4: Rest
Deadlift: (Rx 225/155, S 165/125)
Bench Press: (Rx135/95, S 115/75)
Wall Balls: (Rx 20/14, S 16/12) 10/9ft
Athletes will start on a delay and everyone will begin on the Deadlifts and make their way through the EMOM for 20:00 minutes or 5 rounds each. Score is total combined reps of all partners.
Goal: 12-18 Reps on Deadlifts and Bench Press/ Set, 15-25 Wall Balls on Each Set
Stimulus: EMOM Style Muscular Density Workout
RPE: 8/10 * Keep this more to an 8/10 as this one could easily escalate to a 10/10 if you really push the reps and intensity here. We are looking for more controlled intensity rather than all out here.
Primary Objective: Maintain consistent rep numbers across all sets today.
Secondary Objective: Keep the Wall Balls to one big unbroken set to finish each round
Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold