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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (Checkmark)

Warm-up:

PVC

Red band: 3 sets

10/10 Paloff Press

10/10 Wood chops

10 Face pulls

***

3 sets: 10 reps

Small plates: Letters T-Y-W

***

3 rounds

15/15 Burpee (floor or box) + DB Shoulder to overhead

10/10 DB Hammer curls

100M DB farmers carry

Rd1 - Ovhd

Rd2 - Front rack

Rd3 - Suitcase

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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

Every :90sec

6x5 at 75-78% of 2RM

Immediately into…

4 sets

8/8 DB SA Incline bench press

8 DBs Standing flys

15 Hand release push-ups

B: Metcon (Checkmark)

Supersets:

3 sets

20/20 BB Reverse curls + Strict shoulder to overhead.

**Rest :30sec B/T sets

3 sets

12 BB Skull crushers (add weight)

12 BB Drag curls

**Rest :30sec B/T sets

3 sets

12 DBs Wall supported bicep curls

12 DBs Kickbacks

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 (Checkmark)

Mobility, Body Heat, and Activation

25/20 Calorie Row @ Easy Pace

:30 Alternating Overhead Tricep / Lat Stretch

:30 Childs Pose

:20 Extended Plank Reverse Bridge

8/8 Quadruped Thoracic Rotations

General Prep

3 Sets: For Quality

12/9 Cals

9 Kettlebell Swings (Set 1: Russian, Set 2: American)

6 Inchworm Push-Ups

3 High Box Jumps *Building Height

Barbell Primer

2 Sets w/ Empty Barbell

High Hang Power Clean

Hang Power Clean

Low Hang Power Clean

-

3-4 Sets: with light to moderate loads

Clean Lift Off

Clean Pull

Power Clean

Power Clean (Every 90 seconds x 10 Sets
1 Power Clean

*Starting @ 60-65% of 1RM and building up to a new 1RM for the Day)

Movement Adjustments (If Needed)

- 3RM Power Clean *not TnG (Keep things lighter)

- Block Power Clean (For those with some lower back limitations)

- 3 Hang Power Cleans (lighter loads: Newer Athletes)

Level 1: 3 Rep Hang Power Clean (Up to 8 RPE)

"American Idiot" (5 Rounds for time)

Every 3:00 x 5 Sets

10/7 Bike or 14/10 Cal Row or Ski

5 Power Cleans

15 American Kettlebell Swings

Power Cleans: 75% of 1RM

Kettlebell Swings: (Rx53/35, S 44/26)
Score: Sum Total Time

Time Cap: 2:40 / Set

Primary Objective: Finish each round unbroken on the kettlebell swings and complete power cleans within :30-40 of touching the bar.

Secondary Objective: Hold consistent bike pacing across all 5 sets, avoiding large drop-off in RPMs

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)

General Prep

2-3 Sets: For Quality

9/7 Calorie Ski Erg or Row

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10/10 Single Leg Glute Bridges

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-65%

3 Bench Press @ 65-70%

-

Then Load to Working Weights on the Bar

-

Workout Primer after Bench Press

Adjust room and get to working loads for

-

4 Dumbbell Bench

4 Burpees over Bench

4 V-Ups

Bench Press (Every 1:30 x 6 sets
3 Reps @ 75%
)

Movement Adjustments (If Needed)

- Floor Press: Limited range of motion or equipment modification if needed.

- Dumbbell Bench Press: Adjustment for range of motion

Level 1: 5 Reps @ 6 RPE across working on control in the dip and drive and a strong finish over midline.

"Pinch Hit" (5 Rounds for time)

Every 2:30 x 5 Sets

10 Dumbbell Bench Press

10 Burpees Over Bench

15 V-Ups

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

Bench Height: 18in
Score: Sum Total Time for Each Interval

Goal: Complete each set in under 2:00

Secondary Objective: Maintain consistent split times across all 5 rounds without letting form degrade.

Mobility (Checkmark)

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)

Pizza game!

Deadlift (6x5 build)

Partner Workout (Checkmark)

AMRAP

30 synchro kb deadlifts

20 synchro burpees

1 sled push

250 run or machine together

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)

General Warm-Up

3 Sets: For Quality

1:30 Row

5 Inchworm to Hollow

10 Down Dog to Up Dog

5 Pike Push-Ups

10 Sumo Stance Good Mornings

10 Alternating Box Step-Ups

5 Box Jumps

Specific Pre p:

- Talk through Wall Facing Handstand Push-Up technique and form and go through mods. Practice 3-5 Reps of modification and movement pattern for the day.

- Elevator style kipping pull-up: Find the kip swing and work on tension and rhythm. Slowly build the kip and create a slight elbow bend and then push away and build the swing getting higher and higher until the chin is over the bar. Perform 5-6 Reps

- Build to working loads on the Sumo Deadlift over the course of 2-3 sets working on tension, body position, and maintaining knees out and chest up.

- Perform 3-5 Box Jump Overs

- 12/9 Calories on the Rower: Focusing on stroke rate, straight chain path and power through the entire stroke.

Light Primer:

2 WFHSPU

4 Pull-Ups

4 Sumo Deadlifts

4 Box Jump Overs

5/4 Calorie Row

"Cascade" (AMRAP - Reps)

For Max Reps:

17:00 EMOM

minute 1: Wall Facing Handstand Push-Ups

minute 2: Pull-Ups

minute 3: Sumo Deadlift

minute 4: Box Jump Overs

minute 5: Calories

minute 6: Rest

Barbell: (Rx 185/125, S 155/105)

Box Height: (Rx24/20, S 20/16″)

*Start In a Waterfall rolling in on the minute to different stations
Score: Total Reps Across All Stations

Goal: 75/70+ Per Round (225/210+ Total)

Primary Objective: Maintain strong, repeatable efforts on each station while holding high-quality movement standards.

Secondary Objective: Hit similar rep counts across all five active minutes; avoid a large drop-off after the opening round.

Optional Accessories (Checkmark)

3 Sets: For Quality

:20 Flutter Kicks

Rest :20

:20 Hollow Rocks

Rest :20

20 Bear Plank Pull Throughs

Rest :20