17Jun
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
Face pulls
Lat pulls
***
7min AMRAP
10 KB swings
15 KB high pulls
100M KB farmers carry
***
7min AMRAP
10 DBs hang power cleans
10 DBs shoulder to overhead
100M DBs (high/low) farmers carry
***
Red band Paloff press
17Jun
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
Body Heat & Mobility Flow
:30/:30 Pigeon Pose
:30/:30 Scorpion Stretch
:30 Puppy Dog Pose
General and Specific Activation Work (No Measure)
9:00 EMOM
minute 1: Cardio Choice
minute 2: 1 Wall Walk + :20 Nose to Wall Handstand Hold
minute 3: *Barbell Complex
*Barbell Complex = 6 Romanian Deadlift + 6 Tall Muscle Clean + 6 Bradford Press with Lockout
Complete with an empty barbell. Athletes do have a choice of adding light loads.
Specific Babell Prep:
w/ Empty Barbell
2 x (Low Hang Power Clean + Push Press + 3 Push Jerk with Pause in Catch)
--
w/ Loaded Barbell
3 x Power Clean + Push Press + 3 Push Jerk
*Building to Working Loads
Power Clean + Push Press + Push Jerk (5 Rounds for weight)
Every 2:00 x 5 Sets
1+1+3 @ 75%+ of 1RM Push Press
% of Push Press
Goal: Work towards 85% of 1RM Push Press on the final set of this complex.
*Do not exceed 90%
Stimulus: Speed Strength / Overhead Emphasis
Cues:
Vertical Dip and Drive with a strong finish into the overhead position. Focus on pressing through the entire foot and finishing over midline with biceps by ears and locked out elbows and extension through the hips, knees and shoulders
For the Push Jerk, focus on a strong catch in the quarter squat and flexing the belly as you punch under the bar to reinforce a neutral spine.
#TEAMPRVNTUESDAY
"PRV It, Diane" (Time)
For Time:
21-18-15
Deadlifts
15-12-9
Wall Facing Handstand Push-Ups
Barbell: (Rx 225/155, S 165/125)
-
Goal: 7:00–11:00
Time Cap: 12:00
Score: Time
Stimulus: Classic Couplets / Pressing Fatigue Under Load
RPE: 8/10
Primary Objective : Intelligent Management of Handstand Push-Ups
Secondary Objective: Complete Deadlifts in 2-3 sets with fast breaks on each set.
16Jun
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 and Activation
2 Sets: For Quality
10 Alternating Box Step-Ups
12 Straight Arm Banded Lat Pull Downs
:15 Hollow Hold
:15 Arch Hold
10/10 Single Leg Glute Bridges
Specific Prep
2 Sets
3-5 Jumping Pull-Ups with Controlled Eccentric
5 Bar Kip Swings + 5 Kipping Knees to Chest
5 No Jump Burpees
5 Box Jump Overs
--
Then complete @ workout pace
3 Burpee Box Jump Overs
6-8 Toes to Bar
3 Burpee Box Jump Overs
--
Move into Strict Pull-Ups and work through modifications as needed.
Gymnastics Strength (5 Rounds for weight)
Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+
5 Sandbag over the shoulder or 5 tire flips
*We are looking to add weight to the Strict Pull-Ups if possible
Level 2:
3-5 Banded Strict Pull-Ups @ 31x1 Tempo
Goal: Working on good control and building strict pulling gymnastics strength
Level 1:
3 Eccentric Pull-Ups with Slow Negative
Stimulus: Absolute Strength and Speed Strength / Power
Cues:
Pull with consistent tension and active lat engagement.
Modifications:
Choose a sandbag weight that allows for speed and power development
Look at the options for strict pull-ups today.
“So Fresh, So Clean” (Time)
3 Sets: For Time
10 Burpee Box Jump Overs
20 Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: (Rx24/20, S 20/16″)
Goal: 3:00–4:00 per set / Total Time: 11:00–15:00
Time Cap: 17:00
Stimulus: High-Skill Interference / Anaerobic Threshold
RPE: 8/10
Primary Objective: Hold consistent, repeatable efforts across all three sets
Secondary Objective: Keep Toes to Bar in 2-3 sets while staying aggressive on transitions
15Jun
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
Mobility Openers
10/10 Quadruped Adductor Hip Rocks
:30/:30 Pigeon Stretch
:30/:30 Couch Stretch
General Prep + Activation
3 Sets: For Quality
1:00-:45-:30 Bike
10 Bootstrap Squats
10/10 Single Leg Glute Bridge
:30 Feet Elevated Glute Bridge Hold
“Residual Self-Image” (5 Rounds for time)
For Max Effort
Every 4:00 x 5 Sets
:30 Wall Sit
20 Air Squats
10/7 Cal Bike Sprint
Goal: Complete each Bike Sprint in under 30 seconds, Total Working Time per interval to under 1:45.
Stimulus: Leg fatigue into anaerobic sprint effort
RPE: 9/10, Lactate Endurance
Primary Objective: Maintain max output on the Echo Bike each round despite building leg fatigue
Secondary Objective: Maintain quality positions in the Wall Sit and Air Squat to keep the quality high for this workout.
Finisher (Checkmark)
4 Sets: For Quality
:30 Nose to Wall Handstand Hold
:20/:20 Side Star Plank
10-12 Ring Hamstring Curls
15Jun
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
Bench Press (5x4)
Happy Father's Day! (No Measure)
AMRAP
split work with your partner
20 db hang clean and press
20 cals machine
100 m kb/db dual farmer's carry
15Jun
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 - HGX-FIT
Father's Day Bod WOD (No Measure)
EMOM: Barbell
Min 1 - 5: 8-10 Bench press
Min 6 - 10: 8 - 10 Close grip bench press
Min 11 - 15: 10 Pendlay rows
Min 16 - 20: 10 Upright rows
Min 21 - 25: 10 Tricep ext
Min 26-30: 10 Bicep curls
Min 31 - 35: 10 Ceiling crunches